CrossFit WOD, October 8, 2019


Tuesday 08/10/2019

Pre class Prep
2 Rounds
400m True form run
20m Lunge
20m toe walk
4 wall climbers

Movement Prep
Coach Led
– Hip prep
– Squat prep
skills
– burpees
– wall balls

Strength & Conditioning
Back Squat (4 x 6 @70-75%)
this will be performed as a box squat, look to settle at 90* focus on standing with hamstring and glutes, less quads than normal.

Metcon
Metcon (Time)
10 Rounds
9 Wall balls 9/6
7 Bar facing burpees
5 Deadlifts

Rx – 90/60
Int – 70/45
Sc – 60/40

Accessories
Metcon
Banded Bench Press
4 x 8 (band either side ask coach how to set up)

4 x 12 ghd sorrenson kb rows

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