Thursday, April 4th, 2019

CrossFit Prince George – WOD

View Public Whiteboard

Warm-up

3 Rounds

20 Box Step Ups

10 Dual KB Front Squats

10 Dual KB Deadlifts

Front Squat Prep

Squat and Shoulder Mobility

WOD

Metcon (Time)

6 Rounds

300m Row

20 Front Squats 95/65

10 HSPU

Skill

Option 1:

10 x 1 Pullup Negatives

5 x 2 Strict Pullups (weighted)

3 x 10 Kipping Pullups

Option 2:

10 x 1 Pullup Negatives

5 x 2 Ring Rows (Feet Elevated)

3 x 10 Beat Swings

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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