CrossFit WOD, April 6, 2019


Saturday 06/04/2019

Movement Prep
400m Run
20 leg swings
10 single leg rdls (5 each side)
30 second hollow hold

Strength & Conditioning
Metcon (9 Rounds for reps)
3 Round EMOM
1 – 3 Rope climbs
2 – 30 Hollow Rocks
3- 30 Sec arch Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
12/9 cal AAB
Alt db snatches
10-16-22-28-34

* indian file, ath1 then ath2 then ath3. once all 3 athletes complete a round you move to the next marker and start the 2nd round (16reps). Continue in this sequence for the total time of the workout.

Rx – 22.5/15
Int – 15/10
Sc – 15/10 (clean & jerk)
Metcon (AMRAP – Rounds and Reps)
Team of 3
4 Deadball over shoulder
40m sled sprint

* indian file

Accessories
4 Rounds
4 strict ring pull ups
15 barbell curls 20/15
5 reverse grip push ups

* rest as needed between rounds

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