CrossFit Kindred – Open Gym
Body Pump/FBB Class:
A1) Seated Arnold presses.
Medium to heavy DBs . 3 sets. 8-10 reps (pause 1 second at the top)
A2) Seated Narrow Grip Lat pull downs
3 sets of 8 – 10 reps. Pick a weight that is challenging for 8 – 10 reps .
A3) Dumbbell rows. 3 sets of 8-10 reps total so split between each arms. Rest 30-60 secs after each set.
Each athlete complete:
10 Alternating KB Bent Over Row
10 Ring Rows (hold 1sec at the top of each rep)
10 KB Thrusters
20m 2-arm Kettlebell Overhead Carry (choose a moderate weight for you)
If this is your Primary WOD: Complete 4 rounds. Go medium to heavy on KBs – DBs.
Keep a good pace and continuously grind.
If this is your secondary WOD/Dbl Day: go light on KBs and DBs. Keep it to 2-3 rounds.
Kindred Barbell Class
Find a Max Single
Accessory work TBD