041119 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

500m row

then…

3 rds

6 lateral lunges

6 glute bridges with 2 sec hold

6 hip thrust KB swing (no full swing, hip thrust only)

6 KB goblet squats

15-20 sec goblet squat hold

Weightlifting

Jerk Complex

Push press+ Push jerk+ Split jerk

2(2+2+1) 70% of push press

2(3+2+1) 72% of push press

2+1+3 75% of push press

Metcon (AMRAP – Rounds and Reps)

13 Min Amrap

300M Row

16 KB Swings 53/35

3 Rope climbs

Categories: WOD

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