03 Dec CrossFit WOD, December 4, 2019
Posted at 20:00h
in Work out of the day
12/04/2019
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
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
Foam Roll each Adductor x 10 passes each
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)
4 x 3 every 2 Min at 80%
Metcon
Metcon (Time)
For time:
500 M Row
100 DB Renegade Rows (Light) (total reps)
750 M Row
100 Push-ups (or Box Push-ups)
1000 M Row
100 Air Squats
1500 M Row
100 Abmat Sit-ups
*30:00 Time Cap
500 M Row
100 DB Renegade Rows (Light) (total reps)
750 M Row
100 Push-ups (or Box Push-ups)
1000 M Row
100 Air Squats
1500 M Row
100 Abmat Sit-ups
*30:00 Time Cap