CrossFit WOD, April 16, 2019


Tuesday 16/04/2019

Movement Prep
1 Round
300m run
20m bear carwl
10 strict beat kips

Skills
pull up skill work

Strength & Conditioning
Metcon (4 Rounds for reps)
Every 3 Minutes for 4 Rounds
300m Row/ 800m AAB
Max unbroken pull ups

2 Rounds will be Rowing
2 Rounds will be assault bike

Rx – ctb
Int – pull ups
Sc – Ring rows

Metcon
Metcon (AMRAP – Rounds and Reps)
100m farmers carry
12m single arm Oh db lunge
14 HSPUS
12m Single arm Oh db lunge

Rx – 22.5/15,
Int – 15/10, 12cm reduction for handstands
Sc – 15/10 front rack , HRPUS

* Farmers carry as heavy as form allows (1 break is OK 2 or more is too heavy)

Accessories
Barbell Row (5 x 8 @RPE 7 )
between each set 30sec hanging L hold
Metcon
5 Rounds @90%
every 2minutes
20m Shuttle (markers at 5,10,15,20m)

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