30 Jan CrossFit WOD, January 31, 2020
Posted at 20:00h
in Work out of the day
01/31/2019
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 – Reps)
AMRAP 12
2.4.6.8…..
Ground to Overhead (135/93)
Cals on AB or Rower
2.4.6.8…..
Ground to Overhead (135/93)
Cals on AB or Rower
**Score is total reps
3 Reps @ 80%
1 Rep @ 90%
Rest 3 MInutes then
5 x 3 @ 85%