Monday - 180923

CrossFit WOD
Strength:
5 Sets
5 Weighted Push Ups
+
8-10 Strict Knees To Elbows
15:00 TC

Metcon:
For Time:
50-40-30-20-10
Wallballs 10/6kg
Alt. DB Snatch 22.5/15kg
20:00 TC

Endurance:
Metcon:
5 Rounds
400m Run
20 Alt. DB Snatch 15/10kg
10 Burpees

Rest 3:00

5 Rounds
500m Row
20 DB Front Rack Lunges 15/10kg
10 Pull Ups
45:00 TC

CrossFit Gymnastics:
Skill
False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU

Strength
20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 10 Reverse Bicep Curl
Min 4- Max Push Up(DB’s/Floor/Box)
Min 5- Rest