Saturday 11/9/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

DU prep for wod

Metcon

“CFWC FAST” (Time)

3rds for time:

400m run

60 DUs

15 Burpees

*15 Box jump sub for DU

* No time cap

Weightlifting

Sumo Deadlift

Off riser- 5 x 4

Horizontal push

Ring dips w/ pause (bottom 2 sec)- 4 x 6

Or ring push up with pause (bottom 2 sec)- 3 x 9

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

Prone leg curls w/ 5 sec ecc.- 2 x 10

single arm cable row- 2 x 16ea

Airdyne fun-

3 min easy

Grip-

yo yo roller- 1 x 4

MOB-

Supine split- 1 x 2min

Skill-

Kipping F2B practice- 10 min

Categories: WOD

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