Tuesday

CrossFit Southpaw – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

FOR QUALITY

3 SETS

2:00 Max Strict HSPU

-Rest 2:00 b/t Sets-

*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.

Categories: WOD

Previous Post:

«

Next Post:

»