28 Apr CrossFit WOD, April 29, 2019
Posted at 20:00h
in Work out of the day
04/29/2109
Warm-up
Weightlifting
Deadlift (Weight)
Build to a heavy single in 25 Minutes
Metcon
Metcon (Time)
15-10-5
Power Clean (155/103)
Front squats
Last done on 10/25
Power Clean (155/103)
Front squats
Last done on 10/25
8 Min Cap
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
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)