CrossFit WOD, August 2, 2019


Friday 2/08/2019

Pre class Prep
Pigeon 60-90 each side
Couch Stretch x 60-90 seconds per side
goblet squat with extension (plate overhead) 60-90 seconds

Movement Prep
2 Rounds
60 single skips
20m bear crawl
20m duck walk
30 sec handstand hold

Strength & Conditioning
Metcon (Time)
(8min cap) – paired
300 D/us (switch every 30)
* while partner skips other partner holds
0-150 d/us (hollow hold)
150-300 (plank)

double reps for single skips
Metcon (Time)
(8min cap) – paired
200 Kb high Pulls (switch every 20)
* while partner works other partner holds a handstand hold

Rx – 32/24
Int – 24/16
Sc – 16/12

Metcon
Metcon (Time)
Buy in 100/65 cal AAB
into
3 Rounds
40-30-20
Single arm db squat clean thrusters
20-15-10
Strict pull ups

Rx – 22.5/15
Int – 15/10
Sc – 10/under

* if numbers are high half with buy out with calorie aab

Accessories
Metcon
4 x 1min
Deadball hold (rest 30 seconds between efforts

4 x 1 pegboard ascent / pegboard pull ups for scaling max effort

4 x 30m
Farmers carry (ahap)

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