CrossFit WOD, October 17, 2018


Wednesday 17/10/2018

Movement Prep
2 rounds
15 d/us
20 heel pumps
20m banded squat walk
10 single leg glute pumps

Strength & Conditioning
Back Squat (4 x 5)
build to a tough 5, 2 minute rounds

Metcon
Metcon (Time)
5 Rounds for time
200m Sprint
20 wall balls 9/6
15 HSPUS
10 PISTOLS

* 60-second rest, this is meant to be done unbroken adjust where needed and repeat steady efforts.

hold form smooth is fast

Accessories
Split Jerk (2-2-2-2-2-2 @ 80%)
Focus on technique, work from jerk blocks and keep constant form this is for quality.

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….