CrossFit WOD, August 3, 2019


Saturday 3/08/2019

Pre class Prep
60-90sec per drill
– box t spine
– foam role lats
– open book drill
– twisted pec stretch

Movement Prep
3 Rounds
100m Run
1min goblet squat
6 Wall angels

Strength & Conditioning
Overhead Squat (4 x 6 @ 75%)

Metcon
Metcon (AMRAP – Rounds and Reps)
(Paired)
Alternate every 2 Rounds
19 Cal Row
19 Wall balls 9/6

Push hard earn your rest

Accessories
4 Rounds
10 Ring rows
6 Ring dips
2 x 20sec Ring candle

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