Saturday, October 22nd, 2016

CrossFit Prince George – WOD


Dead- Stop Front Squats (Heavy Single (12 mins))

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.


Metcon (AMRAP – Reps)

Tabata (8rds Each)

Bench Press (135/95)

-Rest 4 mins-


Ring Rows *

* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *


3 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds –

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s