Bottoms Up


CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

2 minutes bike then

2 inchworms

10 airsquats

20 banded pull aparts

Conditioning

B: Metcon (Weight)

4 rounds for quality not time

8 Bottoms Up KB Shoulder press right

8 air squats

8 Bottoms Up KB Shoulder press left

8 sit-ups
Go up in weight only if KB feels stable and controlled

Accessory Work

C1: Behind the Neck Pull-downs (Wide Grip 3 x 8-10)

On the Lat machine

C2: Landmine Rainbows (3 x 16-20)

Take landmine from right hip up in front of face and down to left. Then back.

https://www.youtube.com/watch?v=tMu7rj9xrWo

Categories: WOD

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