Tuesday, April 9th, 2019

CrossFit Prince George – WOD

The goal for todays wod is to try to do each movement as unbroken as possible, while challenging yourself to the heavier weight on the kettlebells. The time goal is between 12 to 15 minutes.

The accessory is not for time. Make the ring rows challenging but able to be completed in one set. Elevate your feet if necessary. Midline stability and shoulder activation is important for the handstand holds. Feet together, toes pointed, squeeze the hamstrings and glutes while activating your midline and pressing up with the lats.

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Warm-up

3 Rounds

10 Walking Lunge

10 Push Ups

10 Air Squats

Hip Mobility

3 Rounds

4 Pistols/leg (to box)

8 Ring Rows

WOD

Metcon (Time)

30 Cal Row

30 Box Jumps 24/20

30 KB Swings

60 Wallballs 20/14

30 KB Swings 70/53

30 Box Jumps 24/20

30 Cal Row

Goal: 12 – 15 Minutes

Accessory

10-9-8-7-6-5-4-3-2-1 NFT

Ring Rows

10-30 Sec HS Hold BW Sets

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