14 Jan CrossFit WOD, January 15, 2021
Posted at 20:00h
in Work out of the day
Friday
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)
Metcon
Metcon (40 Rounds for reps)
Every 4 Minutes for 4 Sets
20 Wall Balls (20/14)
15 Pull Ups
9 Thrusters (95/63)
20 Wall Balls (20/14)
15 Pull Ups
9 Thrusters (95/63)
** Score each round for time
3 @ 75@
1 @ 80@
5 @ 75@
3 @ 80@
1 @ 85%
max reps @ 75%