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

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….