28 Dec CrossFit WOD, December 29, 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)
Weightlifting
Back Squat (Weight)
Work to a Heavy Single for the Day
Metcon (Time)
2 min AMRAP
12/10 Calorie Bike or 12/10 Calorie Row
4 Sandbag Cleans (150/100) or 4 Power Cleans (185/125)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*
12/10 Calorie Bike or 12/10 Calorie Row
4 Sandbag Cleans (150/100) or 4 Power Cleans (185/125)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*
Metcon
-Into-