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Row & Roll

24
Jan

Row & Roll

Midcoast CrossFit – PUMP

View Public Whiteboard

Metcon (No Measure)

10 min Alternating EMOM

Strict Pendlay Rows 8-10 reps

Seated OH DB Press 8-10 reps

6 Rounds

12 Banded Pull Aparts

DB or Plated Front Raises 8-10reps

Rest 1-2 min between rounds

3 Rounds

Back Rack Alternating Lunges 16-20 total

Ab Roll Outs

Rest 2 min

Heel Elevated Goblet Squats 10-15 Reps

Ab Roll Outs

Rest 2 min

Remaining Time Core Work

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