Dino: Old School Biceps
Mehmet: CrossFit Biceps
CrossFit Triceps
CrossFit Core, Chest, Shoulders, Back, Biceps and Triceps
Get more done in less time!
Warm Up:
Shoulder Stretches
Squats
Pole Squats Overhead Practice
Core Lift: Overhead Squats
10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%
WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!
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