CrossFit WOD, May 10, 2019


Friday 10/05/2019

Movement Prep
2 Rounds
20 single leg hip extensions
10 single leg Rdls
2 Rounds through 20m run with lateral shuffle
10 broomstick sots press

Strength & Conditioning
Metcon
4 RND EMOM
1 – 20 sec support hold
4-6 Ring dips
2 – 2 Turkish get ups (tough)
3 – 20 heavy russian kb swings

Metcon
Metcon (AMRAP – Reps)
(Paired)
10 Squat snatches
20 Ring pull ups (strict)
30 knees to elbows
20 Devils press
10 squat clean thrusters

Rx – 2 x 22.5/15, 70/45
Int – 2 x 15/10, 50/35
Sc – 1 x 15/10, 40,30

Accessories
Bench Press (4 x 8 @70%)

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