CrossFit WOD, October 3, 2019


Thursday 3/10/2019

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)
– Lunging and strict prep work

Metcon
Metcon (Time)
Buy in – 100/70 cal AAB

2 Rounds
30 Push ups
20 TTB
10 Front rack lunges

2 Rounds
30 Goblet squats 24/16
20 Strict pull-ups
10 Strict HSPU’S

Buy Out – 1500/1300m Row

Rx – 60/40
Int – 50/35
Sc – 40/30
Metcon (AMRAP – Rounds)
with any remaining time
AMRAP
15M SLED SPRINT (60/40)
15 Hollow rocks

you are trying to work for 34minutes even if you manage to finish the workout faster.

Accessories
Rst and Recover
– ROM wod (be disciplined)

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