14 Jul CrossFit WOD, July 15, 2020
Posted at 20:00h
in Work out of the day
07/15/2020
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)
Strength
Front Squat (6-4-2-6-4-2)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Kipping Pull-ups
1:00 – Wall Balls (20/14)
1:00 – KB Swings (53/35)
1:00 – Front Squats (95/63)
Rest 1 Min Between Rounds
1:00 – Kipping Pull-ups
1:00 – Wall Balls (20/14)
1:00 – KB Swings (53/35)
1:00 – Front Squats (95/63)
Rest 1 Min Between Rounds
(Score is Reps)
Front Squat
(Score is Weight)