CrossFit WOD, September 3, 2019


Tuesday 3/09/2019

Pre class Prep
1mile Run
Steady state run Focus on completing with minimal fatigue

Movement Prep
Coach Led
– Hip prep
– Lunge prep
skills
– Rope climb
– Push up work

* no feet allowed for ropes (can do Tarzan pull-ups if needed)

Strength & Conditioning
Back Rack Lunge (4 x 10 @65%)
– 4 working sets
– look to hold 2 seconds eccentric

Metcon
Metcon (AMRAP – Rounds and Reps)
200m Run
5-10-15-20-25…..
Weighted Jump squats 12/8
Push-ups
1 legless rope climb 12ft

– scale to unweighted jump squats
– deadrope climbs or rope sled pull

Accessories

Metcon (Time)
5 Rounds
30m Sled push @70/50
12m Handstand walk / (scale to lateral wall walks or 360* box rotation)

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….