CrossFit WOD, March 8, 2019


Friday 8/03/2019

Movement Prep
5 Min AMRAP
12/7 Cal Row
4 Wall angels
6 inch worms (drag not walk feet in) / handstand hold if you are doing handstand walks

Strength & Conditioning
Metcon (AMRAP – Rounds)
Paired (start on opposite minutes)
EMOM
MIN 1 – 2 squat snatches @80%
MIN2 – 2 Strict Ring muscle ups

scale ring muscle ups to assisted or strict ring pull ups again assisted or non assisted

Metcon
Metcon (Time)
(Paired)
1000m Row
30m Handstand walk
200 d/us
750m Row
30m Handstand walk
150 D/us
500m Row
30m Handstand walk
100 D/us

* athlete not working must be holding a bridge at all times

Rx- handstand walks & double unders
Int – double unders & plate drag
Sc – single skips & plate drag

Accessories
Bench Press (4 x 8 @50-55%)
performs as 1 and 1/2s

* Between each set 10 abb role outs 45/35kg bar

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