Wednesday 9th January 2018
CrossFit Hull, CrossFit Humber – CrossFit
Warm-up (No Measure)
12 jumping air squats
12 KB swings
Longest conditioning piece of the week. If you want your score saving recored your slowest time on each wod. If you are not fussed about saving your time and simply want to get through the work then give it your best shot.
Metcon (2 Rounds for time)
10 Rounds (5 of each)
recording slowet time on each.
Alternate between wod 1 and wod 2.
GO EVERY 4 MINUTES
wod 1 – 500/400m row + 12 Goblet squats 24/16kg
wod 2 – 400m run + 15 Russian KB swings.
Wod 1 scale the metres so that you are done in under 2 minutes each time and scale the goblet squats so you can go unbroken each round.
Wod 2 scale the run so you are no longer than 2 minutes and the weight of the KB so you can go unbroken each round.