CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

ELIZABETH

SWOD

Inverted Barbell Rows 4x10

Banded Press Downs 4x20

*Set the bar at a height that allows you to get 10 reps unbroken. Focus on Touching your chest to the barbell EVERY REP with a solid midline (NO KIPPING OR SAGGING OF THE HIPS.)


WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 2/5/16.


Comments  

 
#1 RE: ELIZABETHjason 2016-12-22 21:57
SWOD
Barbell Rows - next time add weighted vest
Banded Press Downs - used 3" band

WOD
3:22 rx'd

I was way off my PR time, but it felt good to cycle the bar. However my arms were blown up and dips got very rough.
 

Please Login or Register to post Comments.

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit