CrossFit WOD, July 1, 2019


Monday 01/07/2019

Movement Prep
2 Rounds
20 banded march
20 heel to ground
20 hip rotations
10 scorpions
20 seconds of high knees & but flicks

Strength & Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run

this is a testing piece which we will look to improve over the next 4 weeks!

Metcon
Metcon (2 Rounds for reps)
– Strict pull ups
– Air assault bike
1 minute off
– Back squats
– Push ups
1 minute off
– Deadlifts
– Single arm db push press
1 Minute rest

Rx – 60/40, db 22.5/15
Int – 50/35, db 15/10
Sc – 40/30, db 10/ under

* Dead-lift weight is the same as back-squat work volume and hold form

Flow – work for 2 consecutive minute alternating movement each minute, then rest for 60 seconds continue in this fashion until 2 rounds through are completed.

Accessories
Bench Press (3 x 20 @55%)
Pistols (6minutes )
Work on
skill practice
– tempo, control, development of weaker side.

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