WOD

Tuesday 11-6-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5 Mins Mobility

ii. 2 Sets:

– 10 Glute Bridge

– 10 Russian Swings

iii. 2 Sets:

– 10 Banded Pull Aparts

– 10 Banded Star Squats

Strength

Metcon (Weight)

5 Sets:

5 Double KB Front Squat Tempo= 33X0

5 Feet Elevated Ring Row Pause= 3seconds @ top

*Rest 20s between movements, 2 minutes between sets

Conditioning

Metcon (Weight)

E2MOM x 14:00

7 Hang Squat Cleans

7 Burpee

Rx +

7 Squat Snatch

7 BFB

Climb in weight

Accessory Work

Metcon (No Measure)

3-5 sets:

:30 Plank Walkouts

:30 Rest

:30 Russian Twists

:30 Rest

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