CrossFit WOD, August 28, 2019


Wednesday 28/08/2019

Pre class Prep
1km Row
1 minute forward fold
1 minute foam roll lats (each side)
1 min w-y-t outs

Movement Prep
Coach Led
– Hollow and core drills
– Ring push ups
– 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
* Power cleans 70/45
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Ring push ups
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Ski sprints for cal
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Air assault bike sprints
Metcon (Time)
(paired)
30 on 30 off 5 Rounds
Hollow rocks / Hollow hold

scored on total time up
Metcon (Distance)
(paired)
30 on 30 off
Farmers carry (heavy 15m efforts)

Accessories
Every 2 minutes for 5 Rounds
3 False grip ring pull ups
6 strict ttb
9 V snaps

Fininish with
3 x 12
GHD Hip extensions

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