CrossFit WOD, September 25, 2019


Wednesday 25/09/2019

Pre class Prep
2 set of tabata (10 on 20 off)
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

Metcon
Metcon (AMRAP – Reps)
15/12 Cal Row
24m OH Dumbell lunge (4 laps)

Rx – 22.5/15
Int – 15/10
Sc – 15/10 Front rack lunge

* can pair up and start on opposite movements

2minutes rest between pieces

Metcon (AMRAP – Reps)
15/12 Cal AAB
30m Heavy Deadball carry

if you need to work lighter for whatever reason increase distance to 4 laps (60m) to increase workload.

* can pair up and start on opposite movements

Strength & Conditioning
Deadlift (4 x 6 @ 50-60% tempo (3,1,x,1))
deadlift like you are in a LIBRARY!

Accessories
Metcon
A1
4 x 3 @80%
Push jerks (singles off blocks)

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

Metcon
100/80 cal AAB (easy pace)
* only nasal breathing

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….