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CrossFit WOD, March 26, 2018

CrossFit WOD, March 26, 2018

180326

Warm-up
Run 400M
Arm Circles x 10 small, med, large
10 x T, W, push up, banded lat pull down single arm, banded tricep extension

DEMO DB

Dumbbell Bench Press (10 10 10 10 )
Stack Wrist and Elbow

Do 5 reps each arm alternating arms w/ rest at top then without stopping do 5 reps w/both arms. i.e. each set = 10 reps
use same weight for each set.
DB Bent Row (16 16 16 16)
DON’T use bench. Engage posterior chain and do single arm DB row 8 ea. arm. superset with bench.
Metcon (AMRAP – Rounds and Reps)
WHAT I THOUGHT 18.5 WOULD BE:
8 Min AMRAP
10 SA DB Thruster ea. 50/35
15 Wallballs 30/20