Crossfit WOD

Strength:

1. Backsquat 5x5xE.W
2. Backsquat 5x5x90%
3. Backsquat find 3RM
4. Same as C
5. Same as C

Metcon: E2MOM  24

• 100m sprint

---

Strength & Accessory WOD
Strength:
Strict Press
Back Squat
5*65%; 5*75%; +5*85% 3RM (90%1RM)

Accessory:
Dumbbell Bent over rows 3*10-15
Push Ups (feet on bench) 3*10-15

 

——————————

Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*RMU work – 5*3-5 (Tempo/Weighted/Negative/FG pullups/FG ring rows)

**Accessory bent arm work / core by coaches prescription