CrossFit WOD, August 15, 2019


Thursday 15/08/2019

Pre class Prep
30/20 cal skii
30/20 cal Row
40m toe walk
– leg openers
– leg closers
– Seated L scissors
A-switch on wall (starting position should have heel off ground when driving)

Movement Prep
Coach led
– Running Prep
– Toe walks
– single leg broad jumps
– single leg walking rdls
– High knees
– Burpee tuck jumps
– A- swtich on wall

Metcon
Metcon (Time)
1 Mile Run
20 Kb sumo deadlifts High pulls
16 Kb swings
12m Kb front rack lunge
30-sec Hanging L hold
20 Box jump overs 24/20"
16 Burpee box jump overs 24/20"
12 DB box step overs 24/20"
30-sec Hanging L hold
20 GTOH (plate)
16 Weighted sit ups
12m Oh plate lunge
30-sec Hanging L hold
1 Mile Run

Rx – kb 32/24, DB 22.5/15 (x2), Plte 20/15
– scale run distance before subbing skill (use time as a guide for distance to run)
– adjust load before skill (eg lower box jump all burpees)
Equipment:
– Runners – plate – 2 x Dumbells – 1 x kb

Accessories
Recovery focused (10-20min)
– light row
– light bike
– light skii

* ROM WOD

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