Friday 11/1/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Movement review

Weightlifting

TGU-

2 2ea

1KB waiters walks-

2 x 30m ea

Rope climb (or modified)-

2 x 2 (legs, legless, or seated)

Metcon

A or B (choose 1)

Metcon (AMRAP – Rounds and Reps)

A)

Open 20.4

Metcon (Time)

B)

60 burpee pull-ups

*Every 70 sec 14 SSJ (7ea)

*17min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap hanging leg raise (to 90) + knee tucks- 2 x 15 + 25

plate sit-ups- 2 x 20

boss mans- 2 x 15ea

Accessory strength (4)-

Prone leg curls SL- 2 x 15ea

seated pike arnold press- 2 x 14

Supinating DB curls- 2 x 10ea

GHD back ext.- 2 x 10

Airdyne fun-

5min hard

Grip-

rolling thunder- 2 x 30 sec

MOB-

Supine split- 1 x 2min

Skill-

Tire flip practice- 15 flips

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»