CrossFit WOD, December 4, 2018


Tuesday 4/12/2018

Movement Prep
2 Rounds
10 wall angels
5 renegade rows
20 shoulder rotations
12/9 calories

Strength & Conditioning
Shoulder Press (4 x 2 @90-95%)
Hold form, reduce weight if forms deteriorate’s

Metcon
Metcon (4 Rounds for reps)
4 x 4 min on 1 minute off
Rnds 1 & 3
30 D/us
6 Alt Db snatches
12 Wall balls

Rnds 2 & 4
12/9 cal AAB
6 Kb cleanan & jerks
12M HS walk

Rx Db 25/20 Kb 32/24 Wb 15/9
Int Db 20/15 Kb 24/16 Wb 9/6
Sc Db 15/10 Kb 16/12 Wb 6/4

Accessories
Metcon
10minutes of single skipping
* Running man
* single leg skips
* normal skips

Every break 4 supine grip strict pull ups

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….