07 Jul CrossFit WOD, July 8, 2019
Posted at 20:00h
in Work out of the day
07/08/2019
Warm-up
Weightlifting
Back Squat (Weight)
In 20 Minutes
Back Squat: 5RM. Rest 2:00
Back Squat: 5RM. Rest 2:00
Metcon
Metcon (Time)
5 Rounds of:
20 Sec AB Sprint .
Rest 60-90s.
Then,
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
Rest 60s.
Then,
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back
20 Sec AB Sprint .
Rest 60-90s.
Then,
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
Rest 60s.
Then,
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back
The score to todays metcon is the time for the air squats and KB Swings
2 Rounds of:
5 Dynamic Pigeon Pose each side
5 Cook Squat + OH reach
5 Walkouts > Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
2 Rounds:
8 RDL
8 Front squats
8 Back squats
8 Good mornings
*rest 60s; add lightweight