Tag Archive for: crossfit new york city
WOD 11/21/13
6 Minutes of Shoulder/Wrist/Elbow Mobility
A- WU- 21/15/9 RFT of: Push Up/Air Squat/Sit Up - 6 Minute Cap
B- Ring Dip- 3-5 Reps X's 10 Sets (Strict); 45 Seconds Rest Between Efforts - 10 Minute Cap
C- Bench Press- 15 Minutes To…
WOD 12/28/11
3 rounds of:1 min each max effort- Row/Rope Undulation/Double Unders
2 RFT of: 50 KB Swings(20/16kg)/40 Ball Slams(20/15)/30 Wall Ball(20/12)/20 GHD Sit Ups(Sit Ups)/10 HSPU(Push Ups)/5 Muscle Ups(pull ups)
scale up or down accordingly
Update:…