WOD

Monday 10-8-18

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 Mins Couch Stretch

ii. 3 Sets:

– 10 Banded Pull Aparts

– 10 Cat/Cow

– 10 Air Squat/ Lunge

Strength

Front Squat + Back Squat (6-6-6-6)

4 sets of: 2 FS + 4 BS

at 70% ! De-load week wahoooo

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 20:00 @ 75% effort:

5 Wall Walk

10 Pull Up

500m Row/400m Run

Rx +

40′ HSW

10 STRICT Pull Up

500m Row
Keep effort at moderate pace throughout, as this is meant to be low intensity. Good pace is every 4:00

Accessory Work

Metcon (No Measure)

6 Minutes:

:30 Plank

:30 Left Plank

:30 Right Plank

:30 Rest

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