CrossFit WOD, October 23, 2018


Tuesday 23/10/2018

Movement Prep
2 Rounds
12/9 calories
20sec handstand hold
8 Burpee broad jumps (focus on landing)
20 banded external rotation pulses

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
1 – 2 Turkish get ups
2 – 5-7 strict pull ups (supine grip)
3 – 10 cosac squats (5 each side)

Metcon
Metcon (Time)
4 Rounds
40 D/us
10 Thrusters 42.5/30
10 Ctb pull ups

* banded strict pull-ups will be 5 tough reps.

Accessories
Every 4 minutes for 3 rounds
30/24 cal AAB
max HSPUS (Strict)

* focus on quality reps go hard on the bike

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