CrossFit WOD, July 10, 2019

Wednesday 10th July 2019

Warm-up
Warm-up
400m run
2 rounds
10 plate squats
10 plate GTOH
10 alt lunge with twist

3 min pulling EMOM, strict or kip swings if going muscle ups in the wod. Stretch hips after first 2 sets the glute activation last set.

12 minutes to build to a heavy 2 reps. Most of you will already have an idea of what to be aiming for so dont waste time and energy getting there. Running and gymnastics to finish. Be realistic with your choice, if the first run takes you 1.50 chances are your going to be going over the 2 minutes a few rounds in. Pick a challenging pulling movement.

Weightlifting
Back Squat (Build to a heavy 2 reps)
Looking to build on last weeks 3 reps. DO NOT get tempted by a 1 rep max, this will be next week.

Metcon
Metcon (AMRAP – Rounds)
E2MOM For 20 mins

0-2 mins
400m run
2-4mins
RX+
4 bar muscle ups
10 press ups
15 air squats
10 box jump overs 24/20in
RX
5 pull up
10 press up
15 air squats
10 box jump overs 24/20in

Total score of 5 rounds if completed as prescribed.
Scale the runs so that you are running no longer than 1.40 and pull ups and press ups as needed.