CrossFit 416 Daily – Monday, June 19th

News and Notes:

  • A new cycle of GRIT Running starts Monday!  Sign-up is still open.

 

WOD

Every 2 minutes for 5 rounds

Round 1: 8 x Wall Balls (20/14) + 200m sprint

Round 2: 11 x Wall Balls (20/14) + 200m sprint

Round 3: 14 x Wall Balls (20/14) + 200m sprint

Round 4: 17 x Wall Balls (20/14) + 200m sprint

Round 5: 20 x Wall Balls (20/14) + 200m sprint

*score time of each round

 

Fitness

A)Back Squat

3 x 5 reps + 5-10lbs from last exposure

B)Strict Press

3 x 5 res + 2.5-5lbs from last exposure

 

Performance

Every 2 minutes alternate movements for 5 sets

A1)Back Squat

5 x 5 reps – increase from last exposure(sets across)

A1)Strict Press

1-1-1-1-1 reps(Build -up)


Do you know what your core really does?