CrossFit WOD, August 20, 2019


Tuesday 20/08/2019

Pre class Prep
1mile Run
Steady state run Focus on completing with minimal fatigue

Movement Prep
Coach Led
– Shoulder prep
– squat prep
skills
– Pike work
– Handstand work
– Rope work

Strength & Conditioning
Back Squat (4 x 8 @70%)
– 4 working sets

Metcon
Metcon (Time)
13min AMRAP
200m Run
2 Rope climbs
15 box jump overs 24/20"

Straight into
Handstand Push-ups (max )
Strict HSPU’S
– The aim is no fails and repeatable sets

Accessories

Metcon (Time)
10 x 100m Sprints @90%
rest 30 sec between efforts

into
4 x 25m
Chain Yoke carry (tough weight)

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