CrossFit WOD, September 17, 2019


Tuesday 17/09/2019

Pre class Prep
2 x 400m Skii
Steady state run Focus on completing with minimal fatigue

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

Strength & Conditioning
Metcon (2 Rounds for reps)
10min EMOM
1 –
8-10-12-14-16
bar facing burpees
2 –
50-60-70-80-90
Double unders
(each round burpees will increase by 2 & double unders by 10)

Metcon
Metcon (Time)
800m Run
10 Rounds
10 Wall balls 9/6
10 HRPU’S

Accessories
Metcon
Bench Press
4 x 8 (2,1,x,1)

Finisher
3 Rounnds
20 Cable rope tricep extensions
12 db row each arm
10 ABB barbell role outs

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