27 Jan CrossFit WOD, January 28, 2019
Posted at 20:00h
in Work out of the day
2019-01-27 20:00:00.000000
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–>
01/28/2019
Warm-up
Weightlifting
Front Squat Box Squat (Weight)
Front Squat Box Squat:
Work to a 2RM. Rest 2:00
– Use a 13-15" Box.
Work to a 2RM. Rest 2:00
– Use a 13-15" Box.
Metcon
Metcon
4 Rounds for quality, but a fast pace.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed
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