CrossFit WOD, October 30, 2019

Wednesday 30th October 2019

Warm-up
Warm-up
3 rounds
5 walk outs
10 KB deadlift
10 kip swings
10 jumping air squats

3 min pushing EMOM, stretch hamstrings and lower back.

Long wod to start the week, Small rep schem on each. Choose between RX+, RX and scaled. Aim to keep moving throughout and break reps as little as possible.

Metcon
10 rounds 3-6-9-12 (Time)
10 rounds

RX+
3 HSPU (slim mat)
6 deadlift 100/70kg
9 Pull up
12 Box jump 24/20in

22 min cap

RX is
3 HSPU (AB mat)
6 Deadlift 80/55kg
5 pull ups
12 box jumps 24/20in

Scale as needed.
Pick a wod that suits your level of fitness. You should be looking to go unbroken on the HSPU and deadlift. No more than 2 sets on the pull ups and aim to keep moving on the box.

Gymnastics
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP

10 hollow rocks
5 Strict T2B
10 sit ups
5 leg drops

Scale the strict T2B to knee raise, be as strict as possible and look to get your knees as high as possible.