Wednesday 13 September - WOD and Scores - LN CrossFit Lincoln UK

Wednesday 13 September

Cardio blast warm up…

4 x 1 minute max effort assault bike or row for calories.
Record each effort.
Rest as necessary to go again at max effort.
15 minutes to complete

THRUSTER TEKKERS & MOBS - 15 mins
L1: If you have no mobility issues that impair your front rack, do
4 x 11 thrusters unbroken,
Start light, finish slightly heavier than your WOD weight

L2:
6 empty bar thrusters between each round of mobility
- roll back/tspine with foam roller, then peanut
- 2 mins tricep smash on a barbell
- 2 mins lacrosse ball in inner shoulder


Fran
21-15-9

Thrusters @ 42.5/30kg
Pullups

10 minute cap

This workout is meant to be a ballsouttilyoudie SPRINT.
- go LIGHT
- scale your pullups to be doable in 3x7, 3x5, 3x3 at least