Monday, April 3rd WOD

Warm up:  500m row followed by 10 reps of:

OH walking lunge, Chin ups, push ups and GHD sit ups

LV. A WOD:  AMRAP 12

-15-ft Rope climb, 3 ascents

-135/95 lb Push Press, 12 reps

-50 Double Unders

CrossFit Mainsite workout 2/26/2017

 

LV. B WOD AMRAP 12

-15-ft Rope climb, 2 ascents

-115/80 lb Push press, 12 reps

-50 Double unders (sub 100 Singles)

 

LV. C WOD AMRAP 12

-100 Single unders

-15-ft Rope climb, 1 ascent (sub 5 lowers)

-12 Push press 115/80, (sub 105/70 or 95/65)

 

Post-workout:  Banded lat stretch (facing into rig)

Banded chest stretch (facing towards mirror)

Banded triceps (facing towards mirror)

-all 1 minute per side/stretch

Finish with calf stretch 1 minute per side

Nick ProhaskaComment