04 Jul CrossFit WOD, July 5, 2018
Posted at 20:00h
in Work out of the day
07/05/2018
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat: 5-5-5+, adding weight each set. Rest 2:00.
– Your last set should be challenging. This set of 5 will be an AMRAP set.
– Your last set should be challenging. This set of 5 will be an AMRAP set.
Gymnastics
Box Jumps (Max reps)
Seated Dynamic Box Jump: 3 x 5. Rest 60s.
Metcon
Metcon (Time)
4 RFT:
20 DB Man Makers (50, 30)
10 DB Front Squats (50, 30)
200 Meter Run
20 DB Man Makers (50, 30)
10 DB Front Squats (50, 30)
200 Meter Run
18 Minute Cap
Metcon
Metcon (AMRAP – Reps)
Max Burpees in 60s
Butt Kicks up and back
Power Skips up and back
Spider Man Lunge 2 x per leg
Leg Swings 10 front to back 10 to the side
Pigeon Pose 30 seconds per leg
Green Back Glute Activation