CrossFit WOD, December 3, 2018


Monday 3/12/2018

Movement Prep
2 x
300m Row
15second goblet squat hold
8 Press outs @90* of squat
15second goblet squat hold
10m duck walk

Strength & Conditioning
Back Squat (4 x 2 @90-95%)
Hold form we are moving into a strength block

Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
12 ttb
12 power cleans
12 burpee over bar
12 front squats
24/16 calories

Rx 70/45
Int 60/40
Sc 50/35

* Ensure any scaled movement still has the focus of developing the skill that may be restricting your progress in that movement. Hold quality of movement.

Accessories
Metcon
3 Rounds
30 GHD sit ups
7 strict hspus

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