WODs

CrossFit WOD, June 11, 2019

By June 9, 2019 No Comments
Matta

Warm-up
Warm-up
Coach’s Choice

Metcon
Matta
4 Rounds for reps:

5 Min AMRAP:
15 Russian KBS
100m Farmers Carry

: 2 Min Rest :

5 Min AMRAP:
10 DBall Over Shoulder
20m DBall Walking Lunge

: 2 Min Rest :

Repeat.

Rx = 53/35# KB + 70/50# DBall
Rx+ = 70/53# KB + 100/70# DBall

* 50m on Farmers = 1 Rep. 10m on Lunge = 1 Rep
** DBall on shoulder for lunge

Scaling – 1.) KBS/Carry weight 2.) DBall weight/unweighted lunges

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running or walking for your June Challenge!
Single Leg RDL (3 x 6-8 each leg)
One KB in hand. Same weight all 3 sets.
Bent Over Row (3 x 12)
Same weight across for all 3 sets.