CrossFit WOD, March 18, 2020

WEDNESDAY, 03/18/20

PHASE 1, WEEK 2, DAY 3 (STRENGTH): (Weight)
COMPLETE ALTERNATING SETS OF:
4X10 STRICT PULL-UPS
4X10 BANDED OR WEIGHTED PUSH-UPS

FOCUS ON CONTROLLED TEMPO, SCALE PULL-UPS WITH BANDED STRICT OR SUPINE. NEGATIVES OR PERFECT ASSISTED PUSHUPS
PHASE 1, WEEK 2, DAY 3 (METCON): (Time)
5 sets of 20/16 Cal on the Assault Bike

*Score is your Slowest Round
Rest as needed between

START OUTSIDE, RUN IS SUITE F TO SEE CLOCK
Metcon (Distance)
Home WOD:
1. Strength:
5×5-8 Chest 2 Ground Push-Ups each rep 3-5 second Negative

2. HOME METCON:
5 Rounds:
Run as far as possible in 90 seconds rest 3min

*if weather is poor, Do max high knees in 90 Seconds. This is 100% effort.

Cool Down:
Complete 75 Leg Lifts for QUALITY