#CrossFit #Hackney #WOD 19/01/2014 #withmomentum
Warm-up
3 Rounds of:
5 Hand Walkouts + Push-ups
:30sec hold Elbow to Instep (each side)
5 V Ups
10 DU
Strength
CrossFit Athlete / CrossFit
A. Snatch Grip Deadlift 5x 2-3reps 10,0,x,0 Rst :90sec
[Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position]
CrossFit Endurance
A. DE: 1rep EMOM
CrossFit Rookie
A. 4 x 8reps 50×0
All Athlete
B-1 Single Leg RDL with KB 3x 6-8 30×0 Rst:60sec
B-2 Pistol Squats 3x 10-12 20×0 Rst:60sec
B-1 [Scale: DB, Holding stable object]
B-2 [Scale: Heel elevates, Candle Stick Role, Holding ring, Holding Stable Object]
W.O.D
Your Score is the lowest number of reps you complete at each station
Tabata Style, 4 min at each (8 rounds) of:
KB Swings
DU
Shuttle Run 10m
* Care of Josh