MONDAY CrossFit WOD 12.10.18 – CrossFit Vital
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MONDAY CrossFit WOD 12.10.18

9
Dec

MONDAY CrossFit WOD 12.10.18

STRENGTH
Back Squat (Recovery week 4 of 4)
5 x 40%
5 x 50%
5 X 60%

*20 Weighted Sit Ups after each set (AHAP)
*Today is a good day to squat to the bottom of your squat. Let your hips relax while still keeping you back curvature, and pop up. Should help you get lower than normal and also give you more confidence and form feedback.

WOD
5 Rounds
20/15 Cal Row
10 Thrusters 115/75

18 Min Time Cap

****Bigger Classes will have to be split between the strength and the WOD****

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