CrossFit WOD, August 29, 2018

CrossFit WOD, August 29, 2018


Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats

Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.

Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk

Metcon (Weight)
EMOM 25:
Minute 1: 1 Turkish Get-up each arm (53, 35)
Minute 2: 10 Goblet Squats (53, 35)
Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)
Minute 4: 10 Squat Thrusts
Minute 5: 5 Strict Pull-ups

***If you do all the movements Rx within the time click the Rx button and put your KB weight in as your score.