CrossFit WOD, June 18, 2019


Tuesday 18/06/2019

Movement Prep
5min AMRAP
12/9 cal
10 Single leg broad jump lateral (focus on landing) right
10 Single leg broad jump lateral (focus on landing) left
5 straddle sit ups

Core
Metcon
2 Round EMOM
1 – 30 sec star side plank
2 – 30 sec star side plank
3 – 45sec plank (with broomstick v hold)
Metcon
Paired (for time all movements syncro)
2 x through

10 weighted sit ups 15/10
10 strict knee raises (hanging)
10 strict leg raises (hanging)
1 x (21 complex)
7 crunches
7 leg raises
7 v snaps

Metcon
Metcon (Time)
4 Rounds for time
21 Goblet squats
40m tyre push
7 Bar Muscle-ups

* buy out with 200m deadball carry 45/25

RX – kb 24/16,
Int – kb 16/12, ctb pull ups
Sc – 12/8, pull ups or assisted pull ups

Accessories
Metcon
3 Rounds
12 single leg rdls (2 x kbs 6 reps each leg)
100m farmers carry (4 lengths of room)
800m Row

for quality

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