Curls for the Girls AKA BroWOD

Power CrossFit – CrossFit

DUH Warm Up (No Measure)

500 meter row

Caterpillar

Samson stretch

Shoulder ROM

FOAM ROLL and talk to your trainer about additional mobility.

2 x’s

10 meter high knee skips

10 meter side lunges

10 push press (empty bar)

10 perfect squats

Metcon

Metcon (AMRAP – Reps)

20 MINUTES:

Funky Fifty BROWOD

50 Alternating Curls (15/25)

50 Bench Press (45/75)

50 Weighted Box Step Ups (15/25) (20″/24″)

50 Meter Sprint

50 Single Unders (Rocky Style: alternating legs)

500 M Row

Strength

2 Position Snatch (4 sets of 2 @ 65% 2 Sets of 2 @ 70%)

1. From High Hang

2. From Low Hang

Overhead Squat w/ Bamboo Bar (6 sets of 2 @ 45%)

Strict Press (8 Sets of 1 @ 85%)

Incline Bench Press (4 Sets of 6 @ 50%)

Accessory Work

GOAT Work

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