WOD

Wednesday 4-10-19

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility:

pec smash 1:00/side

shoulder opener 1:00

shoulder set 1:00/side

ii. 3 sets:

15 Banded Pull Aparts

:15 active hang

10 Goblet Squats w/ light KB

Strength

Minutes 15-40

A1: Close Grip Bench Press (5-5-5-5-5)

Hands 18″ apart
All sets at the same weight

A2: Single Arm Dumbbell Row (8-8-8-8-8)

Super Sets A1 and A2

Rest 2-3 Mintues between sets.

Warm-up

Minutes 45-48

Warm-up (No Measure)

:30 Ski

:30 rest

:30 Thrusters

:30 Rest

:30 Burpee

all at 80%. Gearing up for race pace

Conditioning

Minutes 50-57

B: Metcon (Time)

500m Ski

20 Thrusters (95/65)

20 Burpees over bar

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