CrossFit WOD, June 6, 2019

Thursday 6th June 2019

Warm-up
Warm-up
3 min DU practice, 55 OTM if good at them.

3 rounds
10 KB deadlift (heavy)
10 sit ups
10 scorpions
into
10 single leg paused glut bridge each side
20 banded good mornings, squeeze glutes at the top.

Weightlifting
Deadlift (4 x 5 @ 70-75% all sets to be the same weight)
Aim to go every 3 minutes with 15 tempo press ups or press ups on KB between sets.

Metcon
Annie on the run (Time)
50 double unders
50 sit ups
400m run
40 DU
40 sit ups
400m run
30 DU
30 sit ups
400m run
20 DU
20 sit ups
400m run
10 DU
10 sit ups
400m run

18 min cap