CrossFit WOD, August 8, 2019


Thursday 8/08/2019

Pre class Prep
2 Rounds through
30/24 calories
20m toe walks
20m skipping A march
20m A switch (against wall)
10 Wall angels
10 split stance RDLS (each leg)

Movement Prep
Metcon
2 Round EMOM
1 – 30sec hollow hold into 10 v snaps
2 – 50 sec goblet squat hold
3 – 60-80 Running single skips

be sure to set the class up so they leave room for handstand walks, leave at least 2 lanes free. Can share bar and box as a pair if athletes want to save on set up time.

Metcon
Metcon (Time)
1Mile Run
30-20-10
Cal AAB
Toes through Rings
15-10-5
Burpees
Over Head Squats
1 Mile Row

Rx – 60/40
Int – 50/35
Sc – 40/35

* Start in 3 splits 1 group on the Run, 1 group on the AAB and 1 group on the Row
* the group that starts on the AAB will Row before doing the burpees and squats and then finish on the run

Accessories
Metcon
ROW wod

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