14
Oct
Tuesday
Live Free Miami – CrossFit
Close grip Bench (Build up to a 6 rep max)
B1) supine hip extensions (elevated) 8 each leg
B2) Bulgarian split squat 8 each leg (start with BW and go up each set if possible)
WOD : Metcon (Calories)
1 min on 1 min off (alternate with someone)
ROWx5
work on a low stroke rate (18-20) with powerful pulls
aim for max wattage
Score is highest wattage output