CrossFit WOD, December 10, 2018


Monday 10/12/2018

Movement Prep
2 x
300m Row
15second goblet squat hold
8 Press outs @90* of squat
15second goblet squat hold
10 arch rocks

Strength & Conditioning
Squats Odds & Evens (Weight)
Odds – 7 Back squats
Evens 4 Front squats

@ challenging weight
* this is used to build volume make sure you keep the same weight through.

Metcon
Metcon (Time)
Every 4 minutes for 4 Rounds
2 Rounds
12/9 calories
12 Oh squats
12 TTB

Rx 50/35
Int 40/30
Sc Front squats 40/30

* We have been building on toes to bar hold quality earn your rest.

Accessories
Metcon
Accumulate
6minute bridge
* Every break complete 15 Barbel curls (20/15)

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