CrossFit WOD, July 18, 2019

Thursday 18/07/2019

Movement Prep
Metcon (AMRAP – Rounds and Reps)
Flow piece
8 Tempo kips
8 Hanging shrugs
Complex (hanging)
20 sec hollow hold
10 v-sit ups
30sec arch hold

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

2 Hour pace
Metcon (AMRAP – Rounds and Reps)
2km Row
75m Deadball carry (4 lateral laps of the floor)
50 Sumo deadlift high pulls
1mile Run
75 Push-ups
50 AKB swings 24/16
100/65 cal AAB
75 sit-ups
50 Hollow Rocks

Rx – 42.5/30
Int – 30/20
Sc – 20/15

* Deadball to be tough weight and must be heald above the belly button but below shoulder height. Set the dead balls all up at 1 side of the room toward to front half as to allow barbells to be set toward the back half. Pair up or even groups of 3 and share equipment starting on a different cardio stimulus.

ROW wod

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