CrossFit WOD, May 21, 2019


Tuesday 21/05/2019

Movement Prep
5min AMRAP
100m Run
10 sit ups
20 resitance band dead bugs

Core
Metcon (AMRAP – Rounds)
2 Rounds
45 sec on 15sec transition
Ring support hold
side plank right side
side plank left side
Metcon (AMRAP – Rounds)
3 Rounds
30 sec into 30sec into 30 rest
Hollow hold
arch hold

Metcon
Metcon (AMRAP – Rounds and Reps)
300m Run
20 Wall balls 9/6

straight into part B
Metcon (AMRAP – Reps)
Max strict
Handstand push ups

Rx – full range and standard
Int – 12com reduction in range
sc – HRPU’S

Accessories
Metcon
3 x 14
Russian kb swings (AHAP)

6 x 2
High hang squat cleans (off blocks@70%) focus is speed

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