Posted on Sep 13, 2019

CrossFit StKilda Workout Of The Day 14/09/19

A. 15mins working through:
T2B Skill/Progressions
15 Banded Lat Pulls
10 Hanging Windscreen Wipers (5 E/S)
20s rest
30s Max Unbroken Toes 2 Bar/Knees to Elbow (Max 12 K2E)
20s rest

B. WZA/International Online Qualifier Event 2
16m AMRAP
40 Alt DB Snatch 22.5/15kg
40 Pull Ups
30 DB Burpee 22.5/15kg
30 Chest to Bar
20 Devils Press 22.5/15kg
20 Bar Muscle UP

C. 1000m Run

PM’s
A.
15 Banded lat pull downs
15 Banded pull aparts
15 Banded bicep curls
15 Banded tricep extensions
Rest 90 seconds

B.
20 Alt DB Snatch
20 Ring rows
15 Cal Airbike
15 Wall Balls
50M Farmers Carry

StKilda Barbell

A. Barbell Good Mornings
5 x 12

B. Belt Squat
5 x 12

C. Weighted back Extensions
5 x 12

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