1. Conditioning
10-9-8-7-6-5-4-3-2-1
Ring Muscle Ups
*10 D-ball cleans over shoulder at 100lbs between sets
2. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Tag: double under
Monday 09.04.17
Monday 09.04.17
100-80-60-40-20
Air squats
Double Unders
#Crossfit #WhatsRichDoing #ForgedByFerrara #USA #Merica
Saturday 09.02.17
2018 Open Athletes
1. Conditioning
Partner WOD:
15 min amrap
20 cal bike
10 Power Cleans 135
Rest 5 mins
15 min amrap
20 cal Ski Erg
20 Pushups
Rest 5 mins
15 min amrap
30 yard sled push (4 plates)
15 bench 135
#Crossfit #ForgedByFerrara
Sunday 08.27.17
2018 Open Athletes
1. Conditioning
12-9-6
Power Cleans (205/135)
Parallette Handstand Pushups
2. Double Under Conditioning
Double Under Program Week 1
*This is part of a 12 week double under development program
100 Double Unders
-Rest 3 mins
40 Double Unders
-Rest 3 mins
70 Double Unders
-Rest 3 mins
30 Double Unders
-Rest 3 mins
60 Double Unders
-Rest 3 mins
20 Double Unders
DONE!
3. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara