CrossFit WOD, July 13, 2019


13/07/2019

Movement Prep
2 Rounds
250m Row
10 RDLS 16/12 (5 EACH SIDE)
20sec single leg glute bridge (EACH SIDE)
4 nordic curls

Strength & Conditioning
Deadlift (6-6-6-6-6 @70%)
Performed as singles building pulling strength from the ground this is not for a 6rm

Metcon
Metcon (Time)
3Min Rounds (1min rest)
200m Run
10 Burpee over bar
Max reps thrusters 42.5/30

Workout Finishes at the completion of 75 thrusters

Accessories
4 x
24/20CAL AAB
30M Double kb overhead walk 24/16

2min rest
*Sprint the calories the focus on stability and control while the heart rate is high

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