CrossFit WOD, September 4, 2019


Wednesday 4/09/2019

Pre class Prep
1km Row
1 minute forward fold
1 minute foam roll lats (each side)
1 min w-y-t outs

Movement Prep
Coach Led
– prep for class

Strength & Conditioning
– 2 pairs per a movement, set up stations to manage flow and allow 1minute between movements
– For both pieces person 1 works in the first 30 seconds & person 2 in the second, follow this flow for 5minutes
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
* chain yoke carry 80/40
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
weighted plank 20/15
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
Ski sprints for cal
Metcon (AMRAP – Reps)
(paired)
30 on 30 off 5 Rounds
GHD sit ups
Metcon (Time)
(paired)
30 on 30 off 5 Rounds
Heavy sled pulls

scored on total time up
Metcon (AMRAP – Reps)
(paired)
30 on 30 off
Deadball over the shoulder (tough weight)

Accessories
Every 2 minutes for 5 Rounds
Low rings (assist if needed)
3 Flase grip ring rows
2 Strict L sit muscle ups

Fininish with
2 sets
25 bench press (close to failure)
25 banded pull aparts

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