CrossFit WOD, September 21, 2019


Saturday 21/09/2019

Pre class Prep
3 Rounds
800m Run
3 x 20 sec Sorenson hold
2min goblet squat hold

Movement Prep
Dynamic prep
Running prep
Ring prep

Metcon
Metcon (Time)
Teams of 3
6 x 50 D/u’s (1 athlete holding hollow at all times)
50 Front squats
6 x 100m Deadball carry (1 athlete holding hollow at all times)
50 suitcase deadlifts
6 x 20/16 Cal AAB sprints (1 athlete holding hollow at all times)
50 Sumo High pulls
6 x 30m Tyre push (1 athlete holding hollow at all times)
50 Deadball box step overs 24/20"
6 x 200m Row sprints (1 athlete holding hollow at all times)
50 strict Toes to bar

Accessories
Metcon (4 Rounds for reps)
4 x max Unbroken
strict HSPU’S
Metcon (AMRAP – Reps)
4 x Max unbroken
Ring muscle ups

* scale to transition work

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