WOD

Thursday 1-10-19

CrossFit Reaction – CrossFit

Warm-up

General Warm Up 3 (No Measure)

i. 10x Shuttle Runs

ii. 2 Sets:

– 15 Glute Bridge with big squeeze at top

– 10 Air Squat

– 5 Donkey Kicks

iii. 2 Sets:

– 10 Arm Swings

– 10 Leg Swings

Conditioning

A. : Metcon (10 Rounds for reps)

21 Minutes (7 total sets)

1 Minute Max Double-under

1 Minute Max Shuttle Runs (10M)

1 Minute Rest

Down=1 Rep on the shuttle round

Score=total reps per round.

Strength

B.: Bench Press (8-8-8-8-8)

Week 1 of 4

Last 3 sets at same weight.

Accessory Work

Metcon (No Measure)

3-5 sets

20x Seated banded row

:40 Arrested superman hold

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