CrossFit WOD, December 13, 2018


Thursday 13/12/2018

Movement Prep
2 Rounds
20 banded bicycle crunches
20m skipping high knees
6 Nordic curls
10 leg swings each side

Strength & Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run

10 minute cap

Metcon
Metcon (AMRAP – Reps)
3 Rounds for reps
1 – Calorie AAB
2 – Weighted sit ups 15/10
3 – D/us
4 – HRPUS
5 – Cal Row
6 – Rest

this is a conditioning day the focus is breathing and consistency.

Accessories
4 minute wall straddle
2 minute pigeon each side
4minute full saddle
2minute banded thread the needle each side

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