12/3/20

Here is today's #WOD!

#STRENGTH

Banded Pallof Press: 4 sets x12 reps (complete both sides)

+

Single Arm Weighted Suitcase Hold: 4 sets x1 Minute (complete both sides)

+

Ring Support Plank Hold: 4 sets x:40-:60 sec

(wrist externally rotated)

#METCON

AMRAP 14

300m Row

15 Single Arm DB Push Press (left) @35/20

12 Box Jumps @24/20”

15 Single Arm DB Push Press (right)

12 Box Step Ups (no weight)

Coaches Challenge

DB @50/35

#missionaccomplished

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf

Happier. Healthier.

Your friends at Black Iron CrossFit