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A. Warm-Up:
Coaches Choice
B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
*Hamstring stretch
C. WOD:
“Helen”
3 RFT –
Run 400m
21 KB Swings (53/35)
12 Pull-Ups
D. Post-WOD Recovery;
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
*Lat/ hamstring roll out
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