Wednesday, April 17th, 2019

CrossFit Prince George – WOD

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Warm-up

3 Rounds

5 L Arm Front Rack KB Squats

5 R Arm Front Rack KB Squats

5 L Arm KB Strict Press

5 R Arm KB Strict Press

Front Rack Mobility/ Squat Mobility

5 Min AMRAP

10 Double Unders (20 Singles)

10 Abmats

10 Push Ups

5 Thrusters 45/35

WOD

Metcon (Time)

100-80-60-40-20

Double Unders

25-20-15-10-5

Thrusters 95/65

Skill

Option 1:

10 x 1 Pullup Negatives

5 x 2 Weighted Pullups

3 x 10 Kipping Pullups

Option 2:

10 x 1 Pullup Negatives

5 x 2 Feet Elevated Ring Rows

3 x 10 Beat Swings

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