CrossFit WOD, October 10, 2019


Thursday 10/10/2019

Pre class Prep
30/20 cal skii
30/20 cal Row
40m toe walk
– leg openers
– leg closers
– Seated L scissors

Movement Prep
Coach led
– AAB & ROW (pacing and breathing)
– Dumbell prep

Metcon
Metcon (Time)
A1
6Min EMOM
15/12 Cal AAB

2min Rest

B1
6Min EMOM
15/12 Cal Row

If you fail to hit target drop back to another option (look to hold high RPM & high Row pace)

Options
1 – 15/12
2 – 12/9
3- 9/6

Metcon (Time)
14min Cap
800m Run
40 Db hang clean & jerk (single arm)
600m Run
30 Db hang clean & jerk (single arm)
400m Run
20 Db hang clean & jerk (single arm)

Dumbell 22.5/15

Scaled running
600
400
200

Accessories
A1 4 x 8
Bar dips

A2 4 x 12
GHD sit ups

Rst and Recover
– ROM wod (be disciplined)

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