Saturday 11/2/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Reactive lunge

single leg wall sit

Weightlifting

Unilateral lower body

Pistol on box- 2 x 8e (side or back of box)

Xover step down- 2 x 8 ea

(NOT UNI)

Loaded wall sit- 2 x 1:00

Vertical push

Strict HSPU- 5 x 4

Metcon

A or B (choose 1)

Metcon (Time)

A)

5rds:

12 cal row

6 F2B

5rds:

12 cal row

6 ring dips

*16min cap

Metcon (Time)

B)

7rds:

12 cal row

20 air squat

9 push ups (HOD)

*16min cap

Cash out

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

Midline

L-sit- 2 x 25 sec

Pike position flutter kicks- 2 x :30

Bird dog- 2 x 10e (control and reach)

Accessory strength (4)-

EZ bar skull crushers- 2 x 18

EZ bar narrow grip curls- 2 x 16

Reverse hypers- 2 x 20

single arm cable row- 2 x 16ea

Airdyne fun-

3 min easy

Grip-

yo yo roller- 1 x 4

MOB-

KB quad smash- 1 x 1min ea

Skill-

Kipping F2B practice- 10 min

Categories: WOD

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