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04/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

row/ski 400m

2 rounds

soldier walk 1 length

single leg box squats 5 each leg

crab walk 1 length

air squats 10 slow full depth

then

2 rounds

barbell ankle stretch 30sec

barbell front rack stretch 30sec

Strength/Accessories

alternate between a & b every 1:30

a: Front Squat (4-4-4-4 building to a heavy then 1 set of 6 -10%)

b: Ring Rows (10 feet elevated)

Conditioning

WOD GOAL

I want you to push hard on this WOD – the reps are small so you should be able to go unbroken

this should be done under 18 min

Metcon (Time)

20 min cap

5 rounds

6 bar muscle ups

12 dual KB front rack lunges 24/16

18 box jump overs 24/20

into

50 target burpees
— tailoring —

1 – hips to bar kipping swing (must be able to get hips close to bar)

2 – 12 strict pull ups

3 – 12 pull ups

4 – 12 ring rows