Globogym meets CrossFit workout

EMOM for 20 mins (4 sets)

Min 1: Bicep curls X 12 #20

Min 2: Tricep extensions X 10 #12.5

Min 3: Lying hamstring curls x #20 DB

Min 4: Parallette work X 30 secs

Min 5: #5 lb weighted pull ups X 3 + one weighted dip

Conditioning found on Paleo OMG blog with a few modifications. 

A.

3 rounds : 

2 min row

 1 min plank

B.

9 min amrap 

10 Wall balls

20 Sit-ups

30 Mountain climbers
C.

3 rounds
2 min Burpees 

1 min wall sits 

Lastly…

D.

9 min amrap

AD X 1:30 
10 Pull-ups

10 Ball slams #25

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