Champlain Valley CrossFit – Fitness: Friday, November 9th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 5 Bench Press

Warm-up as needed. Start at a good working weight. Build to a  heavy 5 for the day.

2) Every 1:30 x 7 sets:

30 second Elevated Front Plank +

5/side Single Arm Dumbbell Row

Use the bench for the elevated plank. Work nice and heavy, but strict on the Rows.

3) 7 minute Up Ladder:

2 Rope Sit-to-stand

5 Thrusters 45/35


Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>