26 Oct CrossFit WOD, October 27, 2020
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Back Squat (Weight)
ON a 25 Min Clock Build to a 1RM Back Squat
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 Burpee Box Jumps (24/20)
15 Toes to Bar
400m Run
20 Burpee Box Jumps (24/20)
15 Toes to Bar
-Hard Cap 16:00-