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CrossFit — March 14, 2019

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WOD

Pre Warmup
Metcon
10 min MOB sesh

Strength+Skill
10 min EMOM — alternating
Metcon (Time)
:30 base of dip support

use a band to sustain the dip support if needed

if :30 isn’t sustainable scale down to :20 or :10

focus is on stability and mobility — while retracted in the base allow your shoulders and chest to continue to open falling deeper into the support

Box Jumps (4 @ tall)
use something that is tall for you — take your time — focus on improving position and movement through the launch AND landing

WOD
Metcon (Time)
2 rounds @ 80%
400m run
500m row
1200m bike

1 min rest between each movement

18 min cap

start on different movements if larger class