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Brodolph the Gainzdeer

20
Dec

Brodolph the Gainzdeer

Midcoast CrossFit – PUMP

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Metcon (No Measure)

12 min EMOM

10-12 reps each

DB Front Raises

Standing Curls

Tricep Kickbacks

4 sets

1 Arm Sweep Row (top set 8-12, remaining at less weight 10-15)

Rest 1 min

Bench Dips

3 Rounds

Staggered Walking DBRDL 24-18-12

Barbell Ab Roll Out 9-6-6

4 sets

12 Front Rack Lunges

12GHD Sit UPS