CrossFit WOD, January 31, 2019


Thursday 31/01/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
1 Round
200m Run
20 heel to ground
200m row
20 hurdles
30 single skips
20 dynamic twists

Metcon
Metcon (Time)
1.6km Run

8-10-12-10-8
Deadlifts
HSPUS
2 Rope climbs

30 Db box step overs (1 heavy dumbbell)

Rx – 110/75, DB 30/20
Int – 85/55, Pike push ups, DB 20/15
sc – 65/45, Db seated press , no weight

Extras
Metcon
ROMWOD

or

Actually stretch!

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