CrossFit 213 Downtown Los Angeles WOD 10/9/2015

Fit As Fuck Friday!!!

Strength:

5X5 Superset

Bent over row with barbell

Bench Press

*Warm up to manageable weight for each movement, then use that weight for the 5X5

MIdline:

3X10

GHD sit ups (scale ab mate sit ups)

Hip extension (scale superman)

Conditioning:

Then 800m run  and 500m row doesn't matter what order

***Lift down stairs and Midline work and Conditioning up stairs.  Doesn't matter what order, can start with conditioning then midline or other way around.

This might be the most broish bench you have ever seen and we here at CF213 fully endorse it! #FitAsFuckFridays

This might be the most broish bench you have ever seen and we here at CF213 fully endorse it! #FitAsFuckFridays