CrossFit WOD, June 10, 2019


Monday 10/06/2019

Movement Prep
2 Rounds
200m Run
20 glute bridge banded pulses
30 sec box T spines drill (with broomstick)

* take some time to mobilize your front rack while you warm up

Strength & Conditioning
Front Squat (4 x 3 @90%)

Metcon
Metcon (Weight)
EMOM
1 Power Clean @90%

1 minute to change over time
Metcon (Time)
4 Rounds for time
6 Deadlifts (Hand release)
12 Burpee over bar
18 TTB

Rx – 130/85
Int – 100/70
Sc – 80/50

Accessories
4 x 8
GHD back extensions (weighted)

4 x 2-4 parallet HSPUS
or parallet push ups

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….