CrossFit WOD, April 3, 2019


Wednesday 03/04/2019

Movement Prep
2 Rounds
200m Run
20 sec goblet squat hold
10 squat pulses (bottom – 90*) end range activation
* 6 reps each leg (ankle flection using wall as a guide)

Strength & Conditioning
Back Squat (3 x 12 @ 65%)

Metcon
Metcon (Time)
24-21-18
OH squats
Calories

3min rest

24-21-18
Db STOH
pull ups

Rx – 42.5/30, Db 22.5/15
Int – 30/20, Db 20/12.5
Sc – 20/15, Db 15/10

Accessories
Bent Over Row (3 x 12 @65%)
Metcon
3 Rounds

30sec Parallet L hold
30sec HS hold
1minute Plank

* 15 sec transition between movements

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