CrossFit WOD, June 11, 2019


Tuesday 11/06/2019

Movement Prep
5min AMRAP
12/9 cal
10m Single leg broad jump
5 Elephant push ups (straddle legs)
5 v sit ups

Core
Metcon
2 Round EMOM
1 – 45sec dble kb front rack hold (tough)
2 -30sec Hanging L hold (with scissors)
3 – 20sec Hollow (weighted 5kg plate)
Metcon
2 Rounds
EMOM
1 – 45sec Heavy deadball hold
2 – 10m press drag
3 – 10m Press drag (backwards)

Metcon
Metcon (Time)
Every 3 Minutes for 5 Rounds
50 D/us
20 Db STOH (single arm)
8-10-12-14-16
Strict Pull-ups

RX – 22.5/15
Int – 15/10
Sc – 2 hand press 15/10

* if you fail to complete the reps adjust volume where needed.

Accessories
Metcon
3 x 6
Split stance deadlifts (no touch only to just below knee) tough weight 6 each leg

3 x 12
Hamstring hip extensions (use box to increase range)

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