CrossFit WOD, June 26, 2019


Wednesday 26/06/2019

Movement Prep
2 Rounds
8 barbel squats
20 second squat hold with overhead reach
10m lunge with (drop through and rotation)
20m banded monster walk

Strength & Conditioning
Back Squat (Build to heavy single)

Oly
Squat Snatch (Find heavy single)

Metcon
Metcon (Time)
40 Wall balls 9/6
25 Pulll ups
30 Wall balls 9/6
20 Pull ups
20 Wall balls 9/6
15 Pull ups
10 Wall balls 9/6
10 Pull ups

Rx – 10/9ft, ctb
Int – 9/7ft, Pull ups
Sc – 9/7ft, Jumping pull ups

Accessories
Metcon (Time)
3 x 500m Row

* rest 2 minute between efforts

( focus should be as few strokes as possible with as much power as possible)

Metcon
t-spine day 8 off thoracic evolution

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