Wednesday 7/10/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Wall sit- 1 x 1 min (SL at the end)

Ankles- coach choice

Weightlifting

Front Squat

Positions-

front squat to low box- 6 x 4

*stack plates to make box

PR-

heavy single

3 x 3 x 80% of single

Horizontal Pull

Rope rows- 4 x 18

Metcon

Metcon (Time)

1100m run

1100m row

* Start on either movement

*14min cap

Cash out

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

Midline

Spud strap hanging flutter kicks- 2 x :30

Flutter kicks on bench- 2 x 100 (50ea)

Hollow body rock- 2 x 20

Accessory strength (4)-

EZ bar skull crusher + close grip bench- 2 x 14 + 24

Cable face pulls- 2 x 16

close grip lat pull down- 2 x 18

Slanger push ups- accumulate 80 reps

Airdyne fun-

accumualte 60 cal (intensity choice)

Grip-

rolling thunder hold- 1 x 1min, 1 x ;30, 1 x :10

MOB-

Band anterior chain stretch- 1 x 1:30ea

Skill-

Pistol tech- roling pistol 20 reps, pistol on box 20 reps, loaded pistol 20 reps

Categories: WOD

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