CrossFit WOD, April 5, 2019


Friday 05/04/2019

Movement Prep
2 Rounds
20 banded pull aparts
5 push ups
7 wall angels
30 single skips (strong jumps)

Strength & Conditioning
Bench Press (3 x 12 @65%)

Metcon
Metcon (Time)
(paired share work as needed)
30 Bar muscle ups
125 d/us
30 squat snatches
125 d/us
30m Handstand walk
125 d/us
30 strict HSPUS

Rx – 60/40, As above
Int – 50/35, CTB, 60 Shoulder taps, reduced range strict HSPUS 12cm
Sc – 40/30, Pull ups, 10 wall climbers, seated db press

Accessories
3 x 8
Turkish get ups

10 minutes of handstand skill work
– wall
– free standing
– walking
– walking around objects

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