CrossFit WOD, September 18, 2019


Wednesday 18/09/2019

Pre class Prep
1 set of tabata
AAB
into
Banded prep
– hips (low dragon, pigeon, duck walk)
– back (goodmornings, straddle sit ups, polaf press)

Movement Prep
Coach Led
– Hollow and core drills
– Ring and gymnastic work
– Squat prep

Strength & Conditioning
Metcon
4 Rounds
A1 – 8-12 Back squats @65% (2,1,x,1)
A2 – 20 single leg banded glute pulses

Metcon
Metcon (Time)
24-18-12-6
Double db snatch
12-9-6-3
Bar muscle ups

Rx – 2 x 22.5/15, Bar muscle ups
Int – 2 x 15/10, Chest to bar pull ups
Sc – 2 x 10/lighter, Kipping pull ups

Accessories
Metcon
A1
4 x 6 @70%
Push jerks

A2
8 Polaf press from 90* squat (8 each way)

Metcon
Flow finisher
2 Rounds
24/18 cal AAB (STEADY)
20M Spiderman crawl

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