28 Jul CrossFit WOD, July 29, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
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
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 (5-5-5-5-5-5-5)
Workout
Metcon (AMRAP – Reps)
Every 2:30 x 6 Sets
200m Run
Max Squat Cleans (185/133)
200m Run
Max Squat Cleans (185/133)
(Score is Reps)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling on Quads and Inner Thighs
5:00 Foam Rolling on Quads and Inner Thighs
(No Measure)
Front Squat*
*Start Light and Build to Heavy Set of 5
(Score is Weight)