CrossFit WOD, May 28, 2019


Tuesday 28/05/2019

Movement Prep
5min AMRAP
12/9
10m Single leg broad jump
5 Elephant push ups

Core
Metcon (AMRAP – Rounds)
2 Rounds
45 sec on 15sec transition
Weighted arch hold ( 2 x 1.25kg plates)
Hanging L hold
Extended arm Prone hold with drag (rower seat use tempo)
Metcon (AMRAP – Rounds)
2 Rounds
EMOM
1 – 20 V sit-ups
2 – 24 Hollow rocks
3 – 40 Seated L hold crossovers

Metcon
Metcon (Time)
2 Rounds
400m Row
24 AKB swing
12 TTB

2 Rounds
24/16 cal AAB
24 alt Db snatches
12 CTB pull-ups

RX – Kb 32/24, Db 25/15
INT – Kb 24/16, Db 15/10, Pull ups & ttb
SC – Kb 16/12, Db >15/10, jumping pull ups, toes to 90*

Accessories
Metcon
3 x 10
Banded Russian kb swings (AHAP)

4 x 8
Banded Barbell hip thrusts (tough weight)

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