15 Jan CrossFit WOD, January 16, 2020
Posted at 20:00h
in Work out of the day
01/16/2020
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)
Metcon
Metcon (Time)
Every 3 Minutes for 4 Rounds
20 Dubs
15/12 Cals AB
15 Heavy Wall Balls (30/20)
** Score is slowest round
20 Dubs
15/12 Cals AB
15 Heavy Wall Balls (30/20)
** Score is slowest round
3 @ 75%
1 @ 85%
Rest 3 Minutes
5 x 4 @ 80%