Wednesday 4.10.19 CrossFit

Box Brief

Join us for our FREE monthly seminar
‘Creating Pain Free, Bulletproof Shoulders’
Limited spots, claim yours here

CROSSFIT

METCON

“Legacy”
20min on the clock:
– Buy In –
200m Front Rack KBs Carry
– Then –
AMRAP
200m Run
15 KB SDHP
30 Double Unders

FINISHER

Alternating DB Curls: 3 x 10 ea. Rest 60s.
*Between each set complete 1 Banded Alphabet on each side.

WHITEBOARD BRIEF

– Metcon: Today’s workout is a mix of GPP work and straight conditioning. The workout starts with a double KB front rack carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look. For most Athletes, this will be roughly 100 ft. intervals (these can be done inside). We want Athletes to maintain a consistent 75% effort throughout the entire AMRAP as nothing here should put Athletes in a position to have to rest excessively. KB SDHP should be light and completed for UB reps each round. We’ll perform 12 minutes of pose running drills to start today – reminder:  we are also performing running in the Metcon Saturday so these drills will be applicable twice this week.

ENDURANCE

METCON

“Dibs”
5 Rounds
400m Run w/ Med Ball
30 Balls Slams
20 MB Squats

By | 2019-04-09T08:06:43-04:00 April 9th, 2019|WOD|Comments Off on Wednesday 4.10.19 CrossFit