01 Jan CrossFit WOD, January 2, 2020
Posted at 20:00h
in Work out of the day
01/02/2019
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)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Thrusters (95/63)
7 Bar Facing Burpees
30 Dubs
7 Thrusters (95/63)
7 Bar Facing Burpees
30 Dubs
3 @ 70%
1 @ 80%
rest 3 Minutes then
6 x 5 @ 70%