Wednesday – 2019 CrossFit

Wednesday

2019 CrossFit – CrossFit

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Warm-up

Tabata

Hollow rock/Hold

Superman’s/wonder women’s

Skill/Strength

Metcon

Front squats

E2MOM 12

8-10 fron squats with a 3 second pause at bottom* start with empty barbell

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball

10 GHD Sit-ups

10 Back extensions/Superman’s

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