Thursday 9/5/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

A or B (choose 1)

Metcon (Time)

A)

3rds:

14 OHS (95/65)

16 back squat

50 DU

12 burpee over bar

*17min cap

Metcon (Time)

B)

3rds:

26 cal row

26 AbMat sit-ups

13 burpees

*17min cap

Weightlifting

Deadlift

2KB deadlift (not sumo, narrow stance)-

4 x 14

Horizontal push

1DB bench press- 3 x 12ea

Cash out

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

Midline

SA supine KB sit-up- 1 x 15 ea side

Renegade row- 1 x 12ea

Boss mans- 1 x 20ea

Accessory strength (4)-

Cable face pulls- 2 x 14

Seated cable row- 2 x16

Prone leg curls- 2 x 20

DB hammer curls- 2 x 12ea

Airdyne fun-

3rds:

14 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

Rice bucket- 1 x 2min

MOB-

Back scratcher stretch with band- 1 x 45 sec ea

Skill-

Wall walk shoulder taps- 1 x 15ea

Categories: WOD

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