18-4-16 CrossFit Return, Douglas, Cork

A. 5 Rounds

G1

3 x Backsquat

rest 30 secs

10 x Reverse Lunge E/L

Rest 30 secs

Max Pull Ups/ 5 x Negative Pull Ups/ Max Hold + 10 Ring Rows

Add in 5 – 10 Kips, otherwise 10 x scap pull ups

rest 2mins.mobilise!

G2 Back Squat

5@75%, 3@85%, 1+@ 95%

Superset with

Max Weighted Pull Ups/ 6-10 Tempo Pull Ups

Add in 5 Hips to Bar Kips

Rest 2-3mins, mobilise.

 

WOD 9min AMRAP

9 Front Squat (50/35)

9 Push Jerk

9 C2B / Pull Ups/ Ring Rows

Finisher: Stretch Lats and Hips (5mins minimum!)