CrossFit WOD, August 1, 2019


Thursday 01/08/2019

Pre class Prep
2 Rounds through
30/24 calories
20m toe walks
20m skipping A march
20m A switch (against wall)
10 Wall angels
10 split stance RDLS (each leg)

Movement Prep
Metcon
2 Round EMOM
1 – 30sec hollow hold into 10 v snaps
2 – 50 sec goblet squat hold
3 – 60-80 Running single skips

be sure to set the class up so they leave room for handstand walks, leave at least 2 lanes free. Can share bar and box as a pair if athletes want to save on set up time.

Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

3 Minute rest then into metcon
Metcon (Time)
400m Row
30 Box jumps 24/20"
20 Deadlifts
12m Handstand walk
800m Bike (0.5miles)
30 Box jump overs 24/20"
20 Sumo deadlifts
12m Handstand walk
40m Tyre push
30 Db box step overs 24/20" (single db)
20 Deadlifts
12m Handstand walk

Rx – 110/72.5, 25/20
Int – 90/60, 20/15
Sc – 70/45, no weight

* scale handstand walks for 24 shoulder taps (can be done verticle on wall or pike from box)

Accessories
Metcon
ROW wod

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