15 Aug CrossFit WOD, August 16, 2021
Posted at 20:00h
in Work out of the day
Monday
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
Deadlift (Weight)
Metcon
Metcon (Time)
For Time
250 Double Unders
50 Double DB Thrusters
(50/35)
250 Double Unders
50 Double DB Thrusters
(50/35)
Every 2:30 Minutes