CrossFit WOD, October 1, 2019


Wednesday 1/09/2019

Pre class Prep
1km Row
1 minute forward fold
1 minute foam roll lats (each side)
1 min w-y-t outs

Movement Prep
Coach Led
– Handstand and core drills
– Ring work
– Deadlifts skills & prep

Strength & Conditioning
– 4 People per movement (try split 2 males 2 females)
Metcon (AMRAP – Reps)
Tabata 8 Rounds of 20on 10 off)
each Tabata is followed by 1minute rest
Movements
– AAB
– Row
– Deadlifts 100/65 (library)
– Handstand hold
– Kb split squats 32/24
– Ring support Hold
– Tire push

* you are scored on the total number of Tabata movements completed without resting in the assigned working time. (8 points per movement total of 56reps available)

Accessories
Metcon
2 Rounds
40/30 cal Skii
10 Russian push-ups
60sec single leg glute bridge each side
Metcon
4 x 4
GHD banded ham curls

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