#CrossFit #Hackney #WOD 15/07/2013 #withmomentum
Warm-up & Skill A-1 Hollow Rock (midline stability) 3 x 10reps A-2 Candle Stick Roll 3 x 10reps Details at GymnasticsWOD Strength B-1 Scapular retractions on rings 4 x 10-12 20x1 Rest:30 B-2 Strict Pull-ups 4 x CFA: 8-12 BC: 12-15 30x0 Rest:60 B-3 Flat BB Bench Press 4 x CFA: 6-8 BC: 8-12 30x0 Rest: 60 Capacity (set... [Read more]