Crossfit WOD

Strength: chin-up/RMU progression (by ability)

Metcon: in teams of 3

• Row  2km (split distance)
• Run 2km together
• 150 Wallballs

---

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

Accessory:
One arm DB/KB Press 3*10-15
Weighted Plank 4*30-45sec*Max weight

---

Gymnastics

*Handstand Holds – 5xMax Effort (5-10 minutes walking/obstacle course practice)

*Handstand Press – 5*3-5

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

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**Accessory straight arm work / Core by coaches prescription