06 Jan CrossFit WOD, January 7, 2020
Posted at 20:00h
in Work out of the day
01/07/2020
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)
Rowing Helen
3 Rds
500 M Row
21 KBS
12 Pull Ups
3 @ 75%
1 @ 80%
Rest 3 Min
5 x 5 @ 75%