CrossFit WOD, January 9, 2019


Wednesday 9/1/2019

Movement Prep
2 Rounds
60 single skips
20 sec goblet squat hold
10 squat pulses
20 sec box T-spine drill

Strength & Conditioning
Metcon (Time)
50 Front squats 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 (Time)
5 Rounds
50 D/us
20 Wall balls
5 Burpee pull ups

Rx + – Wall ball 15/9, Burpee bar muscle ups
Rx – Wall ball 9/6, Burpee CTB
Int – Wall ball 9/6, Burpee pull ups
Sc – Wall ball 6/4, Burpee to target

Accessories
accumulate
100 Hollow rocks
* each break
10 push ups
15 sit ups
20 Air squats

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….