CrossFit WOD, March 21, 2019


Thursday 21/03/2019
Hypertrophy phase starts post open after testing week, our next cycle will include:
6 week hypertrophy
8 week Strength (eccentric, isometric & concentric focus)
6 week endurance

Movement Prep
1 Rounds
100 single skips
10 jump lunges
10m skaters
10 Gymnastic pancakes

Metcon
Metcon (AMRAP – Rounds and Reps)
10Min AMRAP
400m Row
20 Db clean & jerk (from ground)
10 HRPUS

2 Minute rest
Metcon (AMRAP – Rounds and Reps)
10Min AMRAP
18/12 calorie assault bike
14 Wall balls 9/6
7 Strict HSPUS

2 Minute rest
Metcon (AMRAP – Rounds and Reps)
10Min AMRAP
45 D/us
16 Goblet squats
8 Strict pull-ups

Accessories
10 minute AAB (60%)

10 Minutes worth of lower body mobility
– pigeon
– forward fold
– straddle

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