CrossFit WOD, September 28, 2019


Saturday 28/09/2019

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

Strength & Conditioning
Split Squat (4 x 8 (each side) tough weight )

Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3min AMRAP 1min rest

3 Front squats
6 Push-ups
9 Air squats

Rx – 70/45
Int – 60/40
Sc – 50/35

Accessories
Metcon (3 Rounds for reps)
3 x max Unbroken
strict HSPU’S
Metcon (AMRAP – Reps)
3 x Max unbroken
Ring muscle ups

* scale to transition work

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….