CrossFit WOD, August 27, 2019


Tuesday 27/08/2019

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 (3 x 10 @65%)
– 3 working sets
– look to hold 2 seconds eccentric

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
30 D/us
5 Strict HSPU’S

Straight into
Scale to pike or seated DB press
– don’t be excessive with range reduction rather reduce the volume
Rope Climb (max )
Legless 12ft (can use feet on the descent

Accessories

Metcon (5 Rounds for reps)
5 x 20/16cal AAB
1minute between efforts

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