CrossFit WOD, August 17, 2019


Saturday 17/08/2019

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

Movement Prep
Coach led
– shoulder prep
– press drills
– key points
– Running skills

Strength & Conditioning
Shoulder Press (4 x 6 @70%)
between each set 30 hollow rocks

Metcon
Metcon (Time)
400m Run
50 DB lunges
20 v snaps
400m Run
40 DB lunges
20 v snaps
400m Run
30 DB lunges
20 v snaps
400m Run
20 DB lunges
20 v snaps

2 x Dumbells (pick a weight that allows big sets but not too easy)

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

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