CrossFit WOD, July 19, 2019


Friday 19/07/2019

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
200m Run
20 Banded overhead wall circles
10 Hinged Y outs (light 1.25 plates)

Strength & Conditioning
Metcon (3 Rounds for reps)
30on 30off 4 minutes per movement (paired & work opposite)
1 – Rope climbs
2 – turkish get ups (tough weight but don’t trade off form)
3 – Supine strict Pull-ups

Metcon
Metcon (AMRAP – Rounds)
(Paired)
300m Single arm farmers carry (6 x 50m lengths)
20 Burpee box jump overs 24/20"
10 Bar muscle-ups
6 Squat snatches

Rx – 70/45,
Int – 60/40, ctb
Sc – 50/30, strict pull ups

Accessories
Metcon
3 Rounds
2min Weighted plank (tough weight)
10 hanging whippers
20 Hollow rocks.

Into

3 x
100m Single arm oh walk (each arm)

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