CrossFit WOD, September 11, 2019


Wednesday 11/09/2019

Pre class Prep
1km Row
1 minute forward fold
1 minute foam roll lats (each side)
1 min w-y-t outs

Movement Prep
Coach Led
– Hollow and core drills
– Push up work
– Overhead squat prep

Strength & Conditioning
– 2 pairs per a movement, set up stations to manage flow and allow 30seconds between movements
– For all stations (paired 5minute amraps) switch as needed work to s specific rep range
Metcon (AMRAP – Reps)
(paired)
Overhead squats
Metcon (AMRAP – Reps)
(paired)
Plyo plate push ups
Metcon (AMRAP – Reps)
(paired)
100m True form sprints
Metcon (Distance)
(paired)
30m Sled push @ 50/30
Metcon (AMRAP – Reps)
(paired)
Ring dips
Metcon (Distance)
(paired)
15m tyre push

Accessories
Metcon (Time)
6 pegboard ascents 12ft for time

Scaling (Rig low to high bar 12times)

Metcon (Weight)
4 x 8
Bent over barbell row (tough weight)

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