Swol Day Thursday

Jun 24, 2021 | W.O.D.

Bear Canyon CrossFit – WOD

View Public Whiteboard

Metcon (No Measure)

10 Min EMOM

1) 12x RDL heavy as possible

2) 20x Calf Raises with Bodyweight

rest 2 mins

12 Min EMOM

1) Single Dumbbell Cleavage Cutters x 20 heavy

2) 12x DB arnold Press

3) Banded tricep Push Down x15 (2 bands)

rest 2 mins

100 Empty Barbell Skull Crushers

100 Empty BB curls

100 Banded Pull aparts

rest 2 mins

“Landmine” situps

5 right arm, 5 left arm, 5 both arms. (barbell can be flat on ground no need to place against wall.

5/5/5×4 sets

()

()