CrossFit Open 2017 Finished – RXed Every Work Out!
Strength: Max Effort Lower
1.) 1RM Pause Front Squat (3 Second Hold at Bottom of Squat)
2.) 1×100: Seated Hamstring Curls
2.) 1×100: Seated Hamstring Curls
WOD: 4 Rounds
15 – Ring Dips
15 – Ball Slams
15 – Ab Mat Sit ups
400m Run
15 – Ball Slams
15 – Ab Mat Sit ups
400m Run
185 – was my 3 second hold front squat. and I finished the WOD in 18:27. I rowed instead though, and of course used the lovely band for my ring dips.
Playing catch up, sorry.
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