12th February 2019
WOD WOD, February 13, 2019
Uncle Ben’s
Warm-up
Squat Prep / Booty Activation
Front Squat (Weight)
Strength / Posture
Every 4MOM x 4 Sets
Minute 1 :
3 x Front Squats @ 75-80 % 1RM
*Newbies squat 5-8 reps
Minute 2 : Full Rest
Minute 3 :
50m Single Sided overhead carry L
50m Single Sided overhead Carry R
Minute 4 : Full Rest
*Spend ample time warming up to work sets
Metcon (AMRAP – Rounds and Reps)
Crossfit Triplet
4 Rounds for time – 10 Minute cap
12 x Burpees
9 x Chest 2 Bar Pull Ups
12 x DB Squats 22.5/15kg
RX PLUS : 6/3 x Bar Muscle Ups in place of C2B
OPTIONS:
Squats : Reduce load, KB, Air squat
C2B : Chin over bar, jumping, RR
