Timberwolf Fitness Roseville – CrossFit WOD

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Weighted Pushups (Building to top set)

Building to a Heavy 6 Reps

Reps 1-2 2-3 sec eccentric

Resps 3-4 3 Sec Pause 1″ off ground

Reps 5-6 Just Move

Metcon (No Measure)

4 sets NFT

DB Offset Pushups each side x5-10

Rest :30

DB 90/90 Crush Grip Floor Press x12-15

Rest :30

DB Crush Grip DB Row x15-20

Metcon (Time)


100/70 Ring Rows

*each break complete 10 over 10 under band pull aparts