CrossFit WOD, June 4, 2019


Tuesday 04/06/2019

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

Core
Metcon
2 Rounds
30 sec Hollow
30 sec Side Hollow
30 sec arch Hold
30 sec side Hollow
* rest 1 minute between
Metcon
2 Rounds
EMOM
1 – 45sec Weighted Plank
2 – 30sec Ring L hold / Box if needed
3 – 12 Floor whippers

Metcon
Metcon (Time)
3 Rounds
300m Run
12 Oh squats

1minute rest

3 Rounds
8 Burpee box jump overs 24/20"(box facing)
12 Power Snatches

RX – 52.5/35
Int – 42.5/30
Sc – 30/20

Accessories
Metcon
3 x 8
Banded Russian kb swings (AHAP)

4 x 6
Banded Barbell hip thrusts (tough weight)
SUPERSET WITH
Glute bridge (clam pulses) place shoulders on box

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