Friday

CrossFit Prince George – WOD

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Warm-up

Warm-up (No Measure)

500m Row (2 min max)

into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

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