CrossfitBurleson – CrossFit WOD
Strength
Metcon (No Measure)
“6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.
Rx+:(4 Rounds)
Rx/L3: (3 Rounds)
L2?L1 Strength:
3-4 Rounds of:
12 DB Bench Press – neutral grip
12 DB Rows each
15 Banded Pushdowns
*Similar to last week for L1 Strength
Rest 2:00
Metcon
Metcon (No Measure)
AMRAP 12:
90 Ft. Overhead KB Carry (right)
90 Ft. Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)
*Rest as needed
*Done for QUALITY NOT SCORE