Thursday, 27 July, 2017

Workout of the Day:

Warm Up:

2 Rounds of:

     1 minute row

   8 each of Crossfit Warm Up

Mobility:

Rotator cuff smash (2 min each)

Banded hip extension, (2 min each)

WOD:

Death By:

Kettle Bell Swings

Dumbbell Push Press

Accessories:  

Rope Climbs:

Beginners- 20 each, seated foot drills and hanging knee raises

Intermediate- 1 rope climb EMOM for 6 minutes, in as few pulls as possible

Advanced- 1 legless rope climb EMOM for 6 minutes