Posts Tagged ‘med ball’

Steel City CrossFit WOD

admin
Mar 11 |14:57

Start

20 Med. ball soccer throws

Lift

Bent over rows – 5-5-5-5-5

WOD 1

2000 m row

‘Winner Winner Chicken Dinner’

7 rounds

7 pullups

14 burpees

21 squats

 

Steel City CrossFit WOD – Dec 29/09

admin
Dec 30 |09:24

Steel City CrossFit Hamilton WOD

Warmup:

3 rounds of:
10 shoulder openers
Samson stretch – 3- secs each side
Stretch quads and hamstrings
Then:
15-9-6  of
Med ball cleans
Push ups
Tuck jumps

WOD:
3 rounds of the following for time:
30 box jumps
30 Push press
800 m Row.

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