Friday, May 3rd, 2019

CrossFit Prince George – WOD

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Warm-up

Shoulder/Scap Actication

Squat Mobility

3 Rounds

20 Single Unders

10 Strict T2B (Knee raises)

12 Alt DB Hang Clean to Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

30 Double Unders

20 ABmats

10 MedBall Cleans 20/14

Goal: 10 + Rounds

Skill

Option 1:

10 x 1 Pullup Negatives

5 x 2 Strict Pullups (weighted)

3 x 10 Kipping Pullups

Option 2:

10 x 1 Pullup Negatives

5 x 2 Ring Rows (Feet Elevated)

3 x 10 Beat Swings

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