First WOD for Week of Dec. 2nd

jump-ropes-kids-aspen-crossfit-kids-1024x576

Warm Up

– 100 Double Unders or 200 Fast Singles

Then followed by 2 rds of

  • 10 sit-ups
  •  10 scapula push-ups
  • 10 bird dogs

Stretching

– Complete 90 seconds each side of the following stretches

  • Samson Stretch
  • Pigeon Stretch

Workout

– 21-15-9

  • Seated Dumbbell Press
  • Single Arm Bent Over Row (each side – go slow and controlled – Keep Back flat and core tight
  • air squats
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2 thoughts on “First WOD for Week of Dec. 2nd

  1. Did 200 singles (should have left my jump rope at home!); used 10# weights for seated dumbbell press and single arm bent over rows. I was going to time it, but apparently, I did not hit the Start button hard enough.

  2. Done – couldn’t do the overhead press with my one arm because the shoulder pain was too intense. I’m doing those exercises you recommended for that to help ease the pain.

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