CrossFit WOD, July 12, 2019


Friday 12/07/2019

Pre class Prep
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
goblet squat 60-90 seconds

Movement Prep
2 Rounds
12/9 cal
4 hanging shrugs
6 Banded wall sliders

Strength & Conditioning
Metcon
30on 30off 4 minutes per movement (paired & work opposite)
1 – Hold @ top of pull up
2 – Pinch grip plate hold
3 – Banded glute Pulses

Metcon
Metcon (AMRAP – Rounds)
(Paired)
500/450m Row
12 STOH
9 Squat Snatch
6 Oh squats

Each round the weight will increase
M – 50,60,70,80,90 etc
F – 35, 40, 45,50, 55, 60

Your score will = the number of completed rounds

Accessories
Metcon (Time)
For time:
30 Toes-to-Bar
45m Handstand Walk
15 Bar Muscle-Ups
45m Handstand Walk
30 Toes-to-Bar

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