05 Apr CrossFit WOD, April 6, 2022
Posted at 20:00h
in Work out of the day
Wednesday
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)
Workout Prep
Workout Prep**
1 set
50m Run
3 Deadlifts (at workout weight)
50m Run
1 set
50m Run
3 Deadlifts (at workout weight)
50m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155)
50m-100m-150m-200m-250m…
Row
3-6-9-12-15….
Deadlifts (225/155)
50m-100m-150m-200m-250m…
Row
Auxillary Work
4 Sets
10 Seated Single-Arm Dumbbell Z-Press
10 Bent-over Double Dumbbell Rows
10 Seated Single-Arm Dumbbell Z-Press
10 Bent-over Double Dumbbell Rows
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