CrossFit WOD, February 27, 2019


Wednesday 27/2/2019

Movement Prep
5Min AMRAP
6 kb down up press
20 broomstick pass throughs
10m spiderman crawl
12/9 calories

Strength & Conditioning
Shoulder Press (4 x 6 @50-55%)
1 and 1/2s

* between each set 15 hollow rocks

Metcon
Metcon (AMRAP – Rounds and Reps)
15/12 Calories
12 Oh squats
12 Ring push-ups

Rx – 42.5/30
Int – 30/20
Sc – 20/15
Overhead Squat (build to heavy for the day )
* must come off the ground you cannot rack this.

Accessories
once you have completed the accessories complete
5minutes on the roller
5minutes of stretching
Metcon
5 Rounds
3 strict HSPUS
max unbroken kipping HSPUS

rest 2minutes between efforts

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