CrossFit WOD, May 9, 2019


Thursday 09/05/2019

Movement Prep
2 Rounds
20m bear crawl
10 lunges with rotation
5 inch worms

Metcon
Metcon (AMRAP – Rounds and Reps)
500/400m Row
20 Kb swings
10 Goblet squats

Rx – 32/24
Int – 24/16
Sc – 16/12
Metcon (AMRAP – Rounds and Reps)
60 D/us
12 HSPU’S
8 Db box step overs 24/20"

Rx – 2 x 22.5/15
Int – 2 x 15/10
Sc – 1 x 15/10
Metcon (AMRAP – Rounds and Reps)
18/12 Cal AAB
20 Oh plate lunges 20/15
4 Ring muscle ups

Accessories
Sled push (4 laps )
100m Sled push For load

no more than 5 seconds rest at turns
Metcon
4 x 10
ghd kick backs (can use a band to increase resistance)

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