CrossFit WOD, May 25, 2019


Saturday 25/05/2019

Movement Prep
* Bring sally up
squat challenge
v – sit up challenge

Gymnastics
Metcon
10min EMOM
1 – Ring support hold 10 seconds top 10 seconds bottom 10 seconds top
2 – max pull up hold @top
3 – 40sec straddle seated L hold
4 -20 sec side plank with leg lifts (each side)
5 – rest minute

Metcon
Metcon (Time)
(Paired)
1500m Row
30 Deadball cleans
30 Burpee box jump overs
200 D/us
20 Deadball cleans
20 Burpee box jump overs
1200m Row
10 Deadball cleans
10 Burpee box jump overs

– tough deadball weight.

Accessories
Metcon (Time)
10 Rope climbs for time

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