(818) 889-1744info@precisioncrossfit.net 28710 Canwood St. Ste. 105-107, Agoura Hills CA 91301
Home / Uncategorized / “PUMP UP THE JAM” WOD 7/12/19

“PUMP UP THE JAM” WOD 7/12/19

0

WARM UP:

1K Bike

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squats

5 Inch Worms

10 Scorpions

Then:

Mobility


WIN

SKILL:

3 Rounds (At a Walking Pace)

10 Bar Dips

10 Banded Lat Pull Down

10 DB Reverse Fly’s

LIFT:

Front Squat

*Build to 75%

4 x 5 @ 75%

*Perform a set every 2 Min.

WOD:

“PUMP UP THE JAM”

For Time:

50/40 Cal. Assault Bike

20 Front Squats (135/95) (115/75)

20 Burpee Box Jump Over (24/20)


FIT

SKILL:

3 Rounds (At a Walking Pace)

10 Bar Dips

10 Banded Lat Pull Down

10 DB Reverse Fly’s

LIFT:

BB Bench Press

4 x 8

*Build

WOD:

3 Rounds

12/10 Cal. Assault Bike

7 Front Squats (95/65) (75/55)

7 Burpee Box Jump Over (24/20)

Recommended Posts

Leave a Comment

You must be logged in to post a comment