6th September 2018
WOD WOD, September 7, 2018
CROSSFIT
Warm-up
Metcon (Time)
5 Rounds for time – 14 Minute cap
10 x Bar Facing Burpees
10 x Deadlifts 85/55kg
10 x Toes 2 Bar
OPTIONS:
RX PLUS : 100/65kg BB
Burpee : Nurpee / Step Over
DL : Reduce Load
T2B : Rings / High 2 Low bar / Knee 2 Chest / V Ups
Gymnastics
Midline / Stability
Alternating TABATA ( 16 x 20/10 Alternating )
Hollow Hold
Wall Walk 2 Hold
*2 Minute Rest after 4 rounds
OPTIONS
Table Top ( Encouraged )
Push Up Support
B) 3 Sets of
8 x B/B RDL
8 x Stationary Spider Lunges
8 x Baby Shoulder Taps
8 x BB Glute Bridges
C) T2B Play