Saturday 5/4/2019 — Crossfitcove

Saturday 5/4/2019

WOD

For time:

21-15-9

DBall over the shoulder

 

50’ Carry

 

3-2-1

Rope Climb

 

Fx: 2:1 Rope scale = 1 rope climb, 50/30

P: 70/50

O: 100/70, Legless

 

ACCESSORY

 

3 rounds

:30 ring dip hold at the top of the dip

:45 sec left side plank hold

:45 sec right side plank hold

Rest :30

Fx: hold :30 high plank

 

Coach’s Tip:  A great opportunity for athletes to get some solo work in while being part of a team.  Strategy really comes in to play during the row.

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