CrossFit WOD, October 12, 2019


Saturday 12/10/2019

Pre class Prep
3 x
200m Row (hard pace)
12 Single leg kb RDLS (EACH SIDE)
45Sec single leg glute bridge

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM (3 Rounds)
1 – 12-18 Resistance band push ups
2 – 6-12 Strict ring Pull ups
3 – 30 Sec Hollow hold

Metcon
1000m Row (Time)
Max Effort 1000m Row

Buy In – for time
Metcon (Time)
3 Rounds
300m Run
30 sit ups
20 AKB swings
10 single arm OH lunges 24/16

Rx – 24/16
Int – 16/12
Sc – 16/12, front rack lunge

Accessories
Rest & Recover
10min
– light Row, bike, run or swim

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