Monday, April 15th, 2019

CrossFit Prince George – WOD

View Public Whiteboard

Warm-up

4 Rounds

10 Alt. Step back lunge

10 Seated DB press

8 DB Front Squats

Shoulder mobility and scap activation.

Strength

Push Press (7 x 3 )

WOD

Metcon (Time)

For Time

500m Row

40 Squats

30 Abmats

20 Push Ups

10 Pullups

Goal: Sub 5 Minutes

Accessory

3 Rounds Superset

20 Band Pullaparts

15 Tricep Pulldowns

10 Banded Pullbacks

6 Lengths

Sled Rope Pulls

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