17 Aug CrossFit WOD, August 18, 2021
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
Weightlifting
Back Squat (Weight)
6 x 2 @ 85%
Every 2:30
Every 2:30
Metcon
Metcon (7 Rounds for reps)
Every 3:00 (7 sets)
12/10 Calorie Row
12 Toes to bar
12 Burpees
12/10 Calorie Row
12 Toes to bar
12 Burpees
2 sets
10-sec Row (workout pace)
3 Toes to Bar
3 Burpees
– rest 30-sec between sets-