by  in CrossFit

WOD – Crossfit – Friday – 7/12/19

PERFORMANCE

EMOM x15 min
1st; C2B pullup x8-16 reps;
2nd; Single Arm DB clean and jerk x6/arm
3rd; T2B x10-16 reps
4th; 25ft OH DB walking lunge (per arm)
5th; :30 seconds hallow body hold

10 min of sled pushing/pulling
work to a tough: 25m push/25m backwards drag

** this should be non-stop pushing, right into pulling. if the sled stops for more than a second, it’s too heavy

30/20 calories for time on skier

FITNESS

EMOM x15 min
1st; ring row x8-16 reps;
2nd; Single Arm DB clean and jerk x6/arm
3rd; Abmat situp x10-16 reps
4th; 25ft OH DB walking lunge (per arm)
5th; :30 seconds hallow body hold

10 min of sled pushing/pulling
work to a tough: 25m push/25m backwards drag

30/20 calories for time on skier

STRETCH/COOLDOWN

21-15-9

PVS shoulder pass throughs

** :30second child’s pose after each set

Comments

Alex RuggiereWOD – Crossfit – Friday – 7/12/19