CrossFit WOD, July 11, 2019


Thursday 11/07/2019

Movement Prep
4min EMOM
20 single skips
4 burpees
10 squat pulses
Metcon (AMRAP – Rounds and Reps)
Flow piece
8 Posterior pelvic tilt into a glute bridge
45 second Bridge
Complex (hanging)
3 Knee Raises
3 Leg Raises
3 TTB

* this piece is about control and activation don’t rush it tempo is better than speed.

Metcon
2 Hour pace
Metcon (AMRAP – Rounds and Reps)
60 D/us
10 Goblet squats
20 Kb front rack lunges
30/24 cal AAB
20 Push ups
10 Ring Dips
400m Row
20 Weighted sit ups
10m Handstand walk / 20 shoulder taps

Rx – as stated
Int – 200m Run, box dips
Sc – 200m Run, Assisted box dips

Accessories
Metcon
– Complete thoracic day 19
– Complete shortened version of ROM wod

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