CrossFit WOD, August 15, 2019

CrossFit WOD, August 15, 2019

08/15/2019

Warm-up
High knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back

3 Rounds
20 Single Leg Glute Bridges each side with a 2-second pause at the top
15 Banded Green Band Walks (Left then Right)
10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats
5 Squat Jumps

Weightlifting
Box Squats (Weight)
Wide Stance Box Squat: 5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s.

Auxillary Work
Seated Dynamic Box Jumps: 6 x 3, every 60s.

Metcon
Metcon (Time)
For time:
50 Deadlifts (225, 155)
100 Air Squats
50 straight leg raises
200 Dubs

18 Min Time Cap