CrossFit WOD, May 1, 2019


Wednesday 1/05/2019

Movement Prep
2 Rounds
20m monster walk
10 seated L hold leg lifts
10 wall facing squats

Strength & Conditioning
Back Squat (4 x 10 @ 67.5%)

Metcon
Metcon (Time)
Buy in – 1000m Row
3 Rounds
20 kb deadlifts
15 TTB
10 Burpee to target

Rx – 64/48, ttb
Int – 48/32, tt90*, jump every aspect of burpee
Sc – 32/24, Knee raises, step burpee

Accessories
Bent Over Row (4 x 10 @60%)
Metcon
4 sets
Barbell 21s (bicep curls)
7 bottom half
7 top half
7 full curls

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