19 Jun CrossFit WOD, June 20, 2022
Posted at 20:00h
in Work out of the day
Monday
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)
Weightlifting
Front Squat (Weight)
Gymnastics
Chin Ups (Max reps)
5 Sets of 3 Weighted Chin Ups
Metcon
Metcon (Time)
21-18-15-12-9-6
Hang Power Cleans (95/63)
Calories on the AB or Rower
Time Cap 15 Minutes
2 Second decent, 2 second pause at the bottom, explode up.
Rest as needed btw sets
Maintain tension