CrossFit Nickel City – WOD

A1: Dumbbell Bench Press (4 x 8-12, rest 1:00 minute)

Superset with A1, A2, and A3.

A2: Elevated Feet Ring Row (4 x 4-10, rest 1:00 minute)

Feet on a box at the height of the rings.

B1: Bicep Curls (3 x “21s,” rest 1:00-2:00 minutes)

B2: Skull Crushers (3 x 6-8, rest 1:00-2:00 minutes)

C1: Dragonfly (3 x 3-7, rest 1:00 minute)

As slow as possible coming to the ground. Use a band if unable to control to the floor.

C2: Arch Hold (3 x AMSAP, rest 1:00 minute)