24 Jun CrossFit WOD, June 25, 2018
Posted at 20:00h
in Work out of the day
06/25/2018
Warm-up
Weightlifting
Box Squats (Weight)
Back Squat Box Squat: 4 x 8. Rest 90s.
– Perform 3-4 "warm-up" sets before starting.
– Use one challenging weight for all 4 sets.
– Use a parallel box (14-16")
– Perform 3-4 "warm-up" sets before starting.
– Use one challenging weight for all 4 sets.
– Use a parallel box (14-16")
Warm-up
Metcon Warm-up:
2 Rounds at game speed of:
25 Double Unders (25 Singles)
10 KBS
3 Burpee Box Jumps
Rest 60s.
2 Rounds at game speed of:
25 Double Unders (25 Singles)
10 KBS
3 Burpee Box Jumps
Rest 60s.
Metcon
Metcon (Time)
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
20 Min Cap
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
20 Min Cap
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Banded Walks x 10
Foam Roll each Adductor x 10 passes each
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)