Tuesday,.April 16th, 2019

CrossFit Prince George – WOD

View Public Whiteboard

Warm-up

1 minute lat rollout/ side

2 minute lacrossball to chest and shoulder/side

Front Rack Prep

Clean Prep

3 Deadllft

3.High Pulls

3 Hang Power Clean

3.Front Squat

Strength

Overhead Squat (5 x (4 + 2) )

5 sets of 4 Snatch Press + 2 Overhead Squat w/ 3 second pause @ bottom of squat

WOD

Metcon (Time)

3 Rounds

21 Pistols (alt)

15 C2B

9 Burpee Box Jumps 24/20

Core

Tabata (6 cycles each)

Hollow Holds

Arch Holds

Abmats

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