Wednesday 5.9.18 CrossFit

Box Brief:
• Mom WOD 5.13 All Class Times!

Skill

EMOM 9
Min 1: 15s L-Sit Hold
Min 2: 15s Ring Support
Min 3: 20s Handstand Hold or Walk

Intent: We are going through 3 different static gymnastic holds today for 3 rounds

Metcon

5 Rounds
400m Run
20 Ground to Overhead with a plate (45,25)
12 Burpees to your Plate
Rx: (35,15)
L2: (25,10)
*35#, stack 25# + 10#

Intent:  Today’s workout is intended to be nearly 100% aerobic. Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.

Finisher

AMRAP 3
Max Distance Farmer Carry, UB (heavy)
AMRAP 3
Max Distance Double KB OH Carry (light)

 

By | 2018-05-03T14:30:51-04:00 May 8th, 2018|WOD|Comments Off on Wednesday 5.9.18 CrossFit