The CrossFit Chamber – WOD
Today’s session is very much “corrective” and “balancing” based. Full of unilateral goodness at light load to reset the body and tackle some weaknesses.
Especially good for those hitting the open.
If you want the burn, we have cardio for you!
A) Bike / Ski 5 x 30/30
B ) Banded Lats x 2 Minutes p side
C) Banded hips x 2 Minutes P side
D) Wrist prep
A) E3MOM x 3 Sets :
10 x S/A KB Strict press + 20m overhead walk P/side
*Light weight – slow decent.
B)E3MOM x 3 Sets :
10 x S/L KB Kb Step Ups 20″ Box per side
*Hold KB’s in farmers grip
*Light weight / Body weight
*Lead leg stays anchored for all 10 reps
C) Wrist / Front rack mobility ( In pairs )
30/30 for 6 Minutes
Hold Loaded barbell in front rack support @ approx 70 % 1RM
Core / Stability
Core Finisher : TABATA Hollow Hold
10 Seconds extended
10 Seconds tuck
10 second rest
CO: Metcon (4 Rounds for distance)
CARDIO OPTION: 36 minutes
TABATA ROW x 8 rounds
TABATA BIKE x 8 Rounds
TABATA SKI x 8 Rounds
Score equals total meters on row and ski
*Get started after warm up!
*Clean your sweat up!!!