burpee

Dips and Spiderman Push Ups

Dips and Spiderman Push Ups

Strength Workout (SWOD)

dips

A1. 3 x 8 Dips (Dip Progression)
A2. 3 x 10 GHD Bach Extension with 1/sec pause

ghd

Workout of the Day (WOD)
Run 800 or Row 1000 Meters Immediately followed by . . .
Three rounds of:
SpiderMan Push Ups x 10 reps
Ring Rows x 20 reps
Immediately followed by . . . 30 Burpees

spiderman pushup

burpeerowing

 

Galveston's Premier CrossFit Facility