17th January 2019
WOD WOD, January 18, 2019
Friday Triplet
As Crossfit as Crossfit gets… happy Friday crew!
Warm-up
Scap Pull A parts
Inch Worms
Banded Monster walks
Inch Worms
Banded Monster walks
Necessities
WOD Prep – 15 Minutes
In Pairs working same movement for movement
8 x Half Kneeling dumbell Press each side
8 x DB Goblet hold ( 1 bell ) Step Ups per side 20"
8 x KB SA Rows per side
30 Second KB Goblet Wall sit hold
*Take note of how your body "feels" prior to and after this component of the session. We would like some onsite feedback straight from the horses mouth 🙂
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes
5 x DL @ 100/65kg
9 x True Push Ups
13 x Box Jumps 24/20"
RX PLUS : 125/90kg
OPTIONS :
DL : 85/55, 60/35kg or less
PU : Ab mat, Worm
Box Jump : Step Up
