061219 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm- up

Strength Development

Metcon (No Measure)

** Not for time, focus on proper positions**

2 Rounds

8 Double KB Bulgarian split squats Each

10 Goblet Curtsy lunge

Strength

Bench Press

2×3 65%

2×3 70%

2×3 72%

1×3 75%

Metcon

Metcon (Time)

For time 17 Min Cap

40 Wall balls 20/14

200m Row

18 T2b

30 Wall balls

300m row

16 T2b

20 Wall balls

400m row

14 T2b

10 wall balls

500m Row

12 T2b

Categories: WOD

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