CrossFit WOD, August 21, 2019


Wednesday 21/08/2019
We are holding our second CrossFit competition on 24th August – no classes available on the day!

Pre class Prep
1km Row
1 minute bound angel against wall
1 minute banded lat stretch
1 min wall angels

Movement Prep
Coach Led
– quick qynamic prep
– Deadball work
– seated L hold work

Strength & Conditioning
– 2 pairs per a movement, set up stations to manage flow and allow 1minute between movements
– For both pieces person 1 works in the first 30 seconds & person 2 in the second, follow this flow for 5minutes
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
* Deadball over shoulder (tough weight)
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Ring dips/support hold if you cannot dip
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Ski sprints for cal
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Sled sprint 70/40 (15m lengths) 1m = 1rep
Metcon (Time)
(paired)
30 on 30 off 5 Rounds
Parallet or box L holds

scored on total time up
Metcon (Time)
(paired)
30 on 30 off
Double kb front rack hold

Accessories
rest and recover

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