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WOD – Crossfit – Monday – 4/15/19

PERFORMANCE
Snatch; one rep every 20 seconds x12 total reps @75-80%

For Time;
30/24 calorie assault bike
30 pullups (RX+ C2B)
30 backsquats 135/95 (RX+ OHS)

– rest 5 min

30 back squats (RX+ OHS)
30 pullups (RX+ C2B)
30/24 calorie bike

FITNESS
Box Jump x2-4 reps every 20 seconds x12 sets

For Time;
20/14 calorie assault bike
30 pullups/ring rows
30 goblet squats

– rest 5 min

30 goblet squats
30 pullups/ring rows
20/14 calorie bike

STRETCHING/COOLDOWN
Child’s Pose x:45 seconds
Pigeon x:30 sec/leg
bike/ski/walk 2 min
20 shoulder pass throughs

Comments

Alex RuggiereWOD – Crossfit – Monday – 4/15/19