Friday

Main – CrossFit

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Main WOD

A-MA: 5k Run (Time)

Max Effort 5k Run
5
k
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o
r
t
i
m
e

Skill Work

Muscle up / pull up / rows

Competition WOD

A-cmp: Five by Five (Time)

Run a 5k and row a 5k
Back to back
Don’t blow this off…this is a test of your aerobic fitness ….

B-cmp: GHD Situps (3 x 20 ; rest 2 b/t)

SWOD

A-sw: Sumo Deadlift (5 RM (3-5 heavy sets))

B-sw: Metcon (Weight)

3 Sets AHAP of:
B1 – 30 m Sled Pull Forward, up driveway.
B2- 30 m Sled Pull Backward, up driveway.
*Rest 2 min b/t pulls

C-sw: Reverse Hypers (3 x 10)

Use GHD or bench and add weight with a medball between your feet.

D-sw: Banded GHD Sit Up (3 x 8-12)