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CrossFit Workout 1-13-17

Ending the week with some important accessory work, and of course the AirDyne makes an appearance.

Strength:

  • Single Arm Landmine Press 4 x 8/side
    • place the bottom of the barbell in the middle of a 45 pound plate, then press from the top.
  • Single Arm KB or DB Row 4 x 10/side
    • Pause for 2 seconds at the top of each rep. This makes these significantly harder

MetCon:

  • 5 Rounds 20 second sprint, 40 second recovery on AirDyne or Rower. Your score is calories.

Accessory Work: After or before MetCon. 3 Rounds NOT FOR TIME

  • 5 – 15 MedBall Push Ups, depending on ability. Just make it challenging
  • 5/leg pistol squats
  • 25 double unders

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