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Thursday CrossFit


Thursday CrossFit

CrossFit Danbury – CrossFit

Metcon (No Measure)

Part 1:

3 Sets – Focus on control of each movement – move slow and deliberately

6-8 Half Kneeling Bottom Up KB Press/arm

rest 30sec 12 Lateral Band Walks

rest 30sec

12 Scapular Push Ups rest 60sec

Part 2:

3 sets

A1) Dumbbell Bench Press

(semi supinated grip) 6-8reps; 301 tempo rest 60sec

A2) Dual Dumbbell Prone Row


rest 60sec

Part 3:

3 sets

B1)Ring Row

2020 Tempo; Max Reps at the prescribed tempo; rest 60sec

B2)Ring Plank

30-60sec unbroken; rest 60sec

Part 4:

5 Sets Not for Time

:30sec Wall Sit

10 Push Ups @ 2111 tempo

20 Cal Row/bike/ski

rest 60sec between sets

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