02/12/2019
- crossfitweld
- Feb 12, 2019
- 1 min read
Warm Up
3 rounds
- 5 eccentric ring dips
- 10 SA DB rows with 2 second pause @ top (5 p/arm)
- 15 single-unders + 15 double-unders
- 3 of 3 push-ups
Strength
- *4 x 10 strict ring dips
- **4 x 10 bench supported SA DB rows (p/arm)
*add weight if necessary
**don't rotate at the waist while rowing
Conditioning
4 rounds
- 10 burpees
- 40 double-unders
- 10 strict chin-ups
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