crossfitwestchester.com
Accessory Work 11.21 - 11.27
Day 1: 4 sets: Ultrawide Grip Strict Pull-Ups x 5-6 reps rest 1:30 Chin-Ups @ slow temp x 5-6 reps rest 1:30 3 sets: Barbell Roll-Out x 8-10 controlled reps rest as needed 5 sets: Work to a 5RM Dumbbell Z-press *build over 5 sets* 3 sets: 50' Bear Crawl 50' Crab Walk 50' Duck Walk rest as needed bt movements Day 2: 4 sets: Feet Elevated Ring Rows x 6-8 (slow