CrossFit WOD, January 16, 2019


Wednesday 16/1/2019

Movement Prep
2 Rounds
60 single skips
5 kb strict press (each side)
20 second HS hold
20 sec box T-spine drill

Strength & Conditioning
Metcon (Time)
50 Push press for time (@55%)
E2MOM
1 max set untill you reach 50 reps

Must come from the ground if you need to go lighter go lighter.

Metcon
Metcon (AMRAP – Rounds)
Every 4 minutes for 4 Rounds
2 Rounds
30 D/us
12 Oh squats
12 HSPUS

Rx + -52.5/35
Rx – 42.5/30
Int – 30/20, DB push press 20/15
Sc – 20/15, DB push press 15/10

Accessories
accumulate
4minute Ring support hold
* Every break 10 Seated leg lifts over DB

4 x 6
Double kb snatches (AHAP)

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