CrossFit WOD, September 26, 2019


Thursday 26/09/2019

Pre class Prep
30/20 cal skii
30/20 cal Row
40m toe walk
– leg openers
– leg closers
– Seated L scissors

Movement Prep
Coach led
– Running Prep
– kettelbell prep

Metcon
Metcon (Time)
1 Mile Run
50 Pull-ups
25 kb thrusters
50 sit-ups
25 kb thrusters
50 sit-ups
25 double kb snatch
50 sit ups
25 double kb snatch
50 Pull-ups
1 Mile Run

Rx – 2 x 24/16
Int – 2 x 16/12
Sc – 2 x 12/8

* hold form be smart with set breakdown for gymnastics

Accessories
Rst and Recover
– ROM wod (be disciplined)

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