CrossFit WOD, May 13, 2019

Monday 13th May 2019

Warm-up
Warm-up
3 min DU practice or 55 OTM
3 rounds
10 plate GTOH
10 plate squats
10 press ups

couch stretch and pigeon pose

Weightlifting
Metcon (Weight)
Tempo Goblet Squats

4 x 10 heavy as possible
4 second lowering tempo

Use a heavy single KB in a goblet or 2 x KB in the front rack.
Key is time under tension, get partner to count your seconds and reps.

Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP

100 DUs
60 KB swings 24/16kg russian
50 KB alt lunge 24/16kg
40 Press ups

This can be done in pairs or individually. If done as a pair ony one works at a time. If done individually HALF reps.