6/14/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

Metcon (Time)

2rds:

100m bulgarian bag run (45/35)

10 bulgarian bag squats

5 double push up burpee

200m bulgarian bag run

20 bulgarian bag squats

10 double push up burpee

15 deadlift (205/145)

*19min cap

Weightlifting

Barbell waiters walk- 2 x 60m

SL hip thrust (shoulders elevated)- 2 x 12 ea

*load with bulgarian bag

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

L-sit- 3 x 20 sec

side plank caterpillars- 2 x 10ea

Cable crunch- 2 x 25

Accessory strength (4)-

Reverse hyper- 2 x 20

Cable row (rope)- 2 x 20

EZ bar reverse grip curls- 2 x 18

Slanger bullhorn dips- 2 x max

Airdyne fun-

12min mellow ride

Grip-

Softball farmers hold- 1 x 2min

MOB-

Barbell trap smash- 1 1 min ea

Skill-

Kipping F2R and F2B practice

Categories: WOD

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