CrossFit WOD, August 3, 2021

CrossFit WOD, August 3, 2021

Tuesday

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)

Weightlifting
Back Squat (Weight)
6 x 3 @ 80%

Every 2 Minutes

Workout Prep
Workout Prep**
3 rounds
2 Deadlifts (build in weight)
3 Push Ups
4 Box Jumps (Step Down)

Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 3:00 (5 sets)
3 Deadlifts (275/183)
6 Push-Ups
9 Box Jumps (24/20)
– Rest 1:00 –

*** Pick up where you left off***