09 Jun CrossFit WOD, June 10, 2019
Posted at 20:00h
in Work out of the day
06/10/2019
Warm-up
Weightlifting
Deadlift (Weight)
5 x 5 @ between 70-75% of 1 Rep
barbell glute ham bridges (Weight)
2) Glute Hip Bridges 5 x 8. Rest 90s
Weighted Step-ups (Weight)
3) DB Step-ups: 3 x 10 ea. Rest 90s.
– perform all reps on each leg before switching sides.
– perform all reps on each leg before switching sides.
Farmer’s Carry (Weight)
4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes.
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,
2 Rounds of:
10 Lateral Cossack Squats (total)
10 Bird Dogs with a 3 count glute contraction on each rep (10 total rep