Wednesday WOD

WEDNESDAY CROSSFIT 03/06/19

AGILITY
Ladder warm-up drills

SPORT:

A. Front Squat (find a 2RM)

B. 2 rounds

400 m run
6 wall walk OR 12 hspu
6 muscle ups or 12 chest to bar pull-ups
24 FR walking lunges, 95#/65#
500 m row

15 minute cap

GRIND:

A. Bulgarian Split Squat (3 x 8 (each side))
Single leg squat with rear foot elevated
hold 2 kettlebells or a barbell

B. 2 rounds

400 m run
12 ring rows
12 bench or box dips
24 Goblet reverse lunges
500 m row

16 minute cap