022619 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

100m row

5 strict pullups (5 strict scapular pulls)

10 good morning

15 air squat 5 second hold

150m row

5 samson stretch

10 mountain climbers

15 grasshopper

200m row

5 jump squats

10 tuck jumps

15 lateral lunges

Weightlifting

Deadlift

65% x 5

70% x 5

75% x 5

80% x 5

82% x 5

65% x 10

Metcon

Metcon (Time)

For Time

5 Min Cap

30 Deadlifts 115/80

25 S2O

20 Pull Ups

15 T2B

Rest 1:00

5 Min cap

15 T2B

20 Pull ups

25 S2O

30 Deadlifts

** If first part is completed before the 5 min cap, that is extra rest time. Everyone stops and has 1 min rest at the 5 min mark.

Categories: WOD

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