Tuesday, April 23rd, 2019

CrossFit Prince George – WOD

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Warm-up

3 Rounds

8 Pushups

10 Band Pullaparts (palms up)

10 L Leg Step Ups

10 R Leg Step Ups

5 Dips on bar

10 Russian KB Swings

Strength

Push Press (8 x 2)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

100m Sprint

Max Set Pushups

*each Round ends with a max set of pushups. Perform a set of unbroken pushups, until either failure or you rest longer than 3 seconds.

Accessory

3 Rounds, Superset

20 Banded pull aparts

15 Tricep Pulldowns

10 Banded pullbacks

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