CrossFit WOD, December 7, 2018


Friday 07/12/2018

Movement Prep
Static hold challenge
Wall sit 2min
Bridge 2min
Push up hold (bottom) 1min
Hollow hold 1min

Do this in your pairs, best of 4 looser completes 30 burpees)

Strength & Conditioning
Front Squat (4 sets 2 reps @90-95%)

Metcon
Metcon (Time)
(Paired)
100 Box jumps
80 TTB
60 Pistol squats
40 Db cleans
20 Ring muscle ups
10 Rope climbs

Rx Box 24/20" Db 25/15 Rope (Legless 15/12ft)

Int Box 20/20" Db 20/10 Rope (15/12ft)

Sc Box step ups Db 15/<10 Rope – sled pulls

* Sub muscle ups for best suited gymnastic skill (strict pull up, bar muscle up, or muscle skill work) Pistols use a challenging scale dont make it too easy.

Accessories
Every 30 seconds until fail
12 Ring rows

Then
Every 30 seconds until fail
5 Ring dips

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….