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CrossFit WOD – 121114

12.10.2014

CrossFit 1.0
A.
Three sets of:
Strict Press x 8-10 reps
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

B. For time:
1000 Meter Row
—-
Five rounds of:
20 Wall Ball Shots
10 Push-Ups

 

CrossFit 2.0
A.
Four sets of:
Strict Press x 4-6 reps
Rest 60-90 seconds
Single Arm Dumbbell Row x 8-10 reps each arm
Rest 60-90 seconds

B.
For time:
1000 Meter Row
—-
Five rounds of:
20 Wall Ball Shots
10 Ring Dips

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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