Saturday’s Skill – T2B


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

20 alt DB chest press (laying on floor + 10 mountain climbers + 5x10m shuttle runs – 3x

Metcon

Metcon (No Measure)

RX

WOD

A) 10 DB chest press – AHAP

B) 20 weighted hollow rocks – UB

C) 10 ring skull crushers

D) :20sec L-sit hold (use KB’s)

E) 4x speed ladder drills

4x

MOBILITY

Short version of ROMWOD

LEVEL 2

WOD

A) 10 DB chest press – AHAP

B) 20 hollow rocks – UB

C) 10 ring skull crushers

D) :20sec knee tuck hold (use KB’s)

E) 4x speed ladder drills

4x

MOBILITY

Short version of ROMWOD

LEVEL 1

WOD

A) 10 DB chest press

B) 10 tuck rocks

C) 10 ring skull crushers

D) :30sec plank

E) 3x speed ladder drills

4x

MOBILITY

Short version of ROMWOD