CrossFit WOD, July 4, 2019


Thursday 04/07/2019

Movement Prep
2 Rounds EMOM
1 – 10 Single leg rdls (light kb)
2 – 6 Burpee broad jumps
3 – 30 sec Handstand hold

Metcon
Split groups so no more than 6 per piece unless needed.
Focus – This piece supersets muscles groups after a steady state movement, look to move smoothly and with a consistent pace!
Metcon (AMRAP – Rounds and Reps)
300/250m Row
15 Romanian deadlifts
15m sled push 60/40 (sled =0kg)

Rx – 80/50
Int – 60/40
Sc – 50/35
Metcon (AMRAP – Rounds and Reps)
300m Run
14 Push ups
7 Ring dips

Rx – as stated
Int – 200m Run, box dips
Sc – 200m Run, Assisted box dips
Metcon (AMRAP – Rounds and Reps)
18/12 Cal AAB
14 Leg raises (feet cannot break verticle plane)
30 Db Russian twists

Rx – 22.5/15
In – 15/10
Sc – 10/ below

Accessories
Metcon
– Complete thoracic day 14
– Complete shortened version of ROM wod

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