28 Aug CrossFit WOD, August 29, 2020
Posted at 20:00h
in Work out of the day
08/29/2020
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)
Metcon
Metcon (Time)
In Teams of 2
Alternating Full Rounds to Complete 16 Rounds Total Of
Alternating Full Rounds to Complete 16 Rounds Total Of
12/10 Cal Row
6 Burpees over the Rower
3 Squat Cleans (155/103)