CROSSFIT 16/04/2019

A. Strength (00:15-00:35) – performed as superset:

1a) DB Bench Press w. a rotation: 5 x 8
– neutral to pronated grip
– Use incline if possible
1b) Iso-dynamic KB Rows: 5 x 8 each
See here.

note: The isometric KB Rows will be challenging, so go light with these (this is done to ensure upper-back engagement.) This should be 5 challenging sets!

B. Conditioning (00:35-00:55)

For time:
40 KBS (24, 16)
4 legless Rope Climbs / 8 towel pullups
30 KBS
3 legless Rope Climbs / 6 towel pullups
20 KBS
2 legless Rope Climbs / 4 towel pullups
10 KBS
1 legless Rope Climb / 2 towel pullups

C. Acessory

Prone Rear Lateral Raise 21s: 3 x 7-7-7
7 pronated grip + 7 neutral grip + 7 supinated grip

1 Comment

  • Lukas

    15. April 2019 @ 23:02

    Bench, row, Rope!
    Des astl muss brennen!

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