27 Jun CrossFit WOD, June 28, 2018
Posted at 20:00h
in Work out of the day
06/28/2018
Warm-up
Weightlifting
Deadlift (Weight)
9 x 3 @ 60% every 60 seconds. These should be light and fast
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
Auxiliary Work
400 Meter Farmer Carry
Then,
Grab a light KB, Barbell and Small Green Band
2 sets with a KB
6 Sumo Deadlifts
6 Single Arm Russian Swings on each arm
6 1-Arm KB Squats on each arm
6 KB Thrusters on each side
6 KB Rows on each arm
6 Goblet Reverse Lunges (3 each)
6 Green Banded steps.. 5 per side
Complete at a slow pace. Rest as needed.