29 Aug CrossFit WOD, August 30, 2018
Posted at 20:00h
in Work out of the day
08/30/2018
Warm-up
Weightlifting
Box Squats (Weight)
1) Low Box Squat, Moderate Stance: 6 x 2 @70%, every 60s.
2) Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest 60s.
Metcon
Metcon (Time)
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
10 Deadlifts (225, 155)
200 Meter Run
10 Min Cap
Auxiliary Work
Accumulate:
100-150 Banded Face pull-aparts
100-150 Banded Face pull-aparts
Butt Kicks up and back
Lateral Shuffle up and back
Leg Swings 10 front to back 10 out to the side
200 M Run
Then
3 Rounds of:
5 RDLs
5 Front Squats
10 Green Banded Walks Left + Right
5 Glute Bridges (1 count a top)