29 Jul CrossFit WOD, July 30, 2021
Posted at 20:00h
in Work out of the day
Friday
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)
Workout Prep
Metcon
Metcon (Time)
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 –
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
Time Cap 30 Minutes
Auxillary Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
15 sec Row (workout pace)
5 Overhead Squats (practice Squat Snatching into first rep)
3 Toes to Bar