CrossFit
In honor of International Women’s Day we will be completing “Dottir.” Make sure to let a special woman in your life know that you appreciate their strength.
Metcon
“Dottir”
For Time
12 Bar Muscle Ups
21 Deadlifts 225/155
9 Bar Muscle Ups
15 Hang Power Cleans
6 Bar Muscle Ups
9 Shoulder to Overhead
Finisher
EMOM x 10 MINUTES
MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 – 8/8 Single Arm DB Tricep Extension
Spark
Strength
3 RDS
30 Lateral Steps (stepping out and back in)
30 Tap Backs
10 Glute Bridges (2 sec pause @ top)
Then, 2 RDS
16 Goblet Reverse Lunge (8 each)
10 Pistols/Single Leg Squats (5 each)
Metcon
AMRAP x 12 MINUTES
8 Alt. KB Thrusters (53/35)|(35/26)*
16 Sit-Ups
*Athlete will press one KB overhead while the other KB stays in the Front Rack. They will then switch to the other arm on the next rep.