CrossFit WOD, August 10, 2019


Saturday 10/08/2019

Pre class Prep
60-90sec per drill
– box t spine
– foam role lats
– open book drill
– twisted pec stretch

Movement Prep
3 Rounds
100m Run
10 Beat kips (lats and midline, feet tight)
6 Wall angels

Strength & Conditioning
Metcon (Time)
2 Rounds
(Paired)
30 Clean & jerks
20 Bar muscle ups
30 Snatches

Rx – 62.5/42.5
Int – 50/35, ctb
Sc – 40/30, burpee pull ups

Metcon
Metcon (Time)
Ruck Run
2 x 400 @20kg
2 x 400 @30kg
2 x 400 @40kg
2 x 400 unweighted
Metcon (Calories)
While athlete 1 is running athlete 2 is Working calories
* if ruck run is complete before cap both athletes will continue on the calories

Accessories
4 Rounds
10 Ring rows
6 Ring dips
2 x 20sec Ring candle

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