CrossFit WOD, April 4, 2019

CrossFit WOD, April 4, 2019

04/04/2019

Warm-up
Mini-band glute activation:
2 rounds:
10 clams each side (glute medius)
10 Single Leg Glute Bridge (alternating legs) (1 count hold at the top) (glute max)
15 banded air squats
Then,
Grab a light KB and complete:
2 Rounds of:
10 Kettlebell Swings
10 Goblet Squats
3 Max Vertical Jumps
*Rest 10s between movement

Weightlifting
Back Squat (Weight)
Back Squat w. 1 count pause: 5 x 4 @75%, every 90s.

Metcon
Metcon
Not for time:
16-14-12-10-8-6-4
Band Resisted Russian KBS (70, 53)
Goblet Reverse Lunges (70, 53) (Split Reps between each leg)
Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)