Monday, April 29th, 2019

CrossFit Prince George – WOD

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Warm-up

6 minutes, easy pace

20 prisoner box stepups

10 Scap Pushups

5 Cuban press

1-3 strict pullups (banded if necessary)

5 slow air Squats

Hip mobility

WOD

Metcon (Time)

3 Rounds

400m Run

7 Burpee Pullups

7 L KB Thruster 53/35

7 R KB Thruster 53/35

21 Box Jump Overs 24/20

Goal: 15 – 18 Minutes

Core

Max Dragon Flag

(Goal 2 min +)

Max Hollow Hold

(Goal 2 min +)

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