CrossFit WOD, September 24, 2019


Tuesday 24/09/2019

Pre class Prep
2 Rounds
400m True form run
20m Lunge
20m toe walk
4 wall climbers

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

Strength & Conditioning
Metcon (2 Rounds for reps)
10min EMOM
1 – 8-12
Burpee box jump overs 24/20"
2 – 18-26
Wall balls 9/6

Metcon
Metcon (Time)
5 Rounds for time
300m Run
12 Hang Power snatches
6 Strict HSPU’S

Rx – 52.5/35
Int – 40/30, 12CM Reduction (at most)
Sc – 30/20, HRP’US

Accessories
Metcon
Bench Press
3 x 6 (4,1,x,1)

Finisher
2 Rounds
12 Renegade rows
24 db bicep curls
12 double db bench row

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….