CrossFit WOD, August 29, 2019


Thursday 29/08/2019

Pre class Prep
30/20 cal skii
30/20 cal Row
40m toe walk
– leg openers
– leg closers
– Seated L scissors

Movement Prep
Coach led
– Running Prep
– hamstring prep
– TTB prep

Metcon
Metcon (Time)
Leg 1
800m Run
2 Rounds
21 Sit ups
21 Front rack lunges 52.5/35
21 Bar-facing burpees
Leg 2
800m Run
14 TTB
14 Deadlifts 102.5/70
14 Box jump overs 24/20"
Leg 3
800m Run
2 Rounds
7 Ring muscle ups
7 Back rack lunges 72.5/47.5
7 db box step overs 24/20

Scaling –
Adjust the weight to suit volume
Run can be dropped to 600 if your 800 exceeds 5 minutes
Dumbbell weight for RX is 2 x 22.5/15 (adjust loading as needed)

Accessories
Rst and Recover
– ROM wod (be disciplined)

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….