CrossFit Cirencester – Advanced Programing
Strict C2Bs: 5×4
Rope pullups 6×3
DB rows: 3×10/arm (pull DB to your hip using your lats)
Bent over Barbell rows with snatch grip, 3×15. (hold a firm RDL position, pull bar to chest.
Keep movement slow and strict.
Reverse hypers. 3×20 for speed