WOD – 4/9/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

1 min/ side Banded front rack stretch

1 min/ side Banded hip distraction

1 min Hands on wall shoulder stretch

Then:

20 hanging scap retractions

15 pull aparts

20 barbell in and outs

10 Front squats

10 Good mornings

WOD Build up

EMOM 10

min 1: 3 front squats, build to heavy load

min 2: 3 kip swings+1 pull-up

Metcon

Metcon (Time)

For Time

15 – 10 – 5

Strict pullups

Front squats 165/115#

10 minute time cap

Metcon (Time)

21 – 15 – 9

Pullups

Row or Bike Calories

10 min time cap

Cool Down

3 minutes light cardio

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