528 S Americana Blvd, Boise, ID 83702
208.639.0740
basile@verdantfit.com

CrossFit WOD, July 18, 2018

CrossFit WOD, July 18, 2018

180718

Warm-up
750m Row
2 Rounds
Cubans x 8
Scap Push Ups on elbows x 15
Bottom Facing up KB press x 5
Supine DB Row (8 8 8 )
Lay on bench on stomach
DB Bench Press (5 5 5 )
hold DBs like hammers and work on explosive drive up with control down
Metcon (Weight)
12 EMOM:
1. 20/15Push Ups
2. 20 Lunges w/ OH Plate 45/35
3. 15 Sit Ups