CrossFit WOD, April 11, 2019


Thursday 11/04/2019

Movement Prep
2 Rounds
12/9 calories
10 w-y banded press
20 banded pull apart

Strength & Conditioning
Push Press (4 x 10 @65%)

Metcon
Metcon (Time)
2 Rounds
30/24 cal AAB
20 AKB swings
5 Bar muscle ups

2Rounds
600/450m Row
20 Db cleans (2 dumbells)
10 db Front rack lunges

2 Rounds
60 D/us
20 HSPUS
5 Strict Ring dips

Rx – KB 32/24, DB 2 x 20/15
Int – KB 24/16, DB 2 x 15/10
Sc – KB 16/12, DB 2 x 10/lighter

* break into teams of 3 and divide amongst the 3 different parts of the workout, each person will set up for there part and flow through from there as that being there starting point. (this will save set up time and space)

Accessories
10 minutes of recovery (minimum)
Metcon (Weight)
4 x 10 @65%
Barbell hip extensions

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….