12/3/20
Here is today's #WOD!
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)
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
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