CrossFit WOD, March 7, 2019


Thursday 07/03/2019

Movement Prep
2 Rounds
7 wall angels
5 close grip push ups
12/9 calories
20-40 seconds banded shoulder and lat mobility work

Metcon
Metcon (Time)
800m Run
30 Goblet squats
20 Thrusters
10 Ring dips
1.6km AAB
30 Kb swings AKB
20 Sumo deadlift high pulls
10 bar muscle ups
800m Row
30 HSPUS
20 Strict press
10 Ring dips

Rx – 42.5/30, kb 32/24,
Int – 35/25, kb 24/16, hip to bar
Sc – 30/20, kb 16/12, barbell hip extentions

Accessories
after accessories perform ROM wod
Metcon (Weight)
5 Rounds
30m farmers carry (tough)
30 chain yoke overhead (tough)

90 second rest between rounds

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