CROSSFIT 24/07/2019

A. Prep for WOD (00:05- 00:20)

2 Minutes of:
Run
2 Minutes of:
Row
2 Minutes of:
Bike
2 Minutes of:
Single Unders

then practice DB Snatch & Rows

B. Conditioning (0:25-00:55)

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch (22,5, 35) (Alt. sides however client sees fit)
Minute 3: 45s Barbell Rows (42,5, 30)
Minute 4: 45s Bike moderate pace
Minute 5: 45s Single Unders
Minute 6: 45s Hollow Rocks

C. Accessory

5 Minutes of Accessory work on one muscle group that’s lagging performing 1 single joint movement for 3 x 10-15.

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