CrossFit WOD, September 13, 2019


Friday 13/09/2019

Pre class Prep
1000m Skii
Pigeon 60-90 each side
Couch Stretch x 60-90 seconds per side
goblet squat with extension (plate overhead) 60-90 seconds

Movement Prep
Coach led
– Box work (pistols)
– glute bridge and hamstring work
– Push jerk work

Metcon
Metcon (Time)
800m Run (together)
40 Pistol squats
30 TTB
50 Push-ups
30 Bar-facing burpees
40 Strict pull ups
30 TTB

For scaling adjust volume where needed and movement complexity only if required

* Rest 2 minutes from finish time before starting second part

Strength & Conditioning
Metcon (Time)
(Paired)
Rope climbs

Rx – 16
Int – 12
Sc – 10
Push Jerk (build to a tough double )
* remaining time & must come from the floor

Accessories
Metcon
Bro sesh
2 sets
Barbell curls
21s (7top,7bot,7full)

3 Rounds
15 Ring rows
10 Dumbells curls
max db gun hold

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