WOD

Tuesday 4-9-19

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10:00

Warm-up (No Measure)

i. Mobility: T-spine, front rack

ii. :20 on :10 off x 3:00

– Air squat

– Jumping Jack

:20 on :10 off x 3:00

– WB Thruster

– Plank Hold

iii. Push Press movement prep

Strength

Minutes 15-30

A.: Push Press (5-5-5-5-5)

Build over the 5 sets. New set every 2:00

Conditioning

Minutes 35-56

B: Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP

12 HR Push-up

12 Wallballs (20/14)

12/10 Kcal Row

Rest 5 Minutes

Rx+

12 HSPU

12 Wallballs (30/20)

12/10 Kcal Row

Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP

8 Hang Cleans (95/65)

8 S2OH

8 Bar facing Burpees

Rx+

135/95

Skill

Metcon (No Measure)

3 sets:

10/side plank rotations

:10 L-hang or L-sit

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