05 Dec Sunday WOD

CrossFit Metric – CrossFit

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Metcon (No Measure)

Five Sets of the following (30-minutes)

DB SA Bent Over Row 10L/R

Supine DB Pullover x 10

Split Squat FFE x 10L/R at BW

Tib Raises on Wall x 20

DB RDL x 10

DB SA Press on Knee x 10L/R

DB Hanging HIp Hold x :20-secs

DB Hammer Curls x 10

DB Butterfly x 30-pulses + :30-secs

Plank x :60-secs

REST :60-secs

Metcon (No Measure)

Cool Down Group Stretch (10-15 minutes – coach lead)