Main – CrossFit
Main WOD
A-MA: 5k Run (Time)
Max Effort 5k Run
5
k
f
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.