03 Jun CrossFit WOD, June 4, 2018
Posted at 20:00h
in Work out of the day
06/04/2018
Warm-up
Weightlifting
Front Squat Box Squat (Weight)
Box Front Squat: 2RM. Rest 2:00
– Use a 13-15" Box.
The goal today is to hit a 2 rep max in the Box Front Squat in 6-8 sets
– Use a 13-15" Box.
The goal today is to hit a 2 rep max in the Box Front Squat in 6-8 sets
Warm-up
Review Metcon Movements x 5-10 reps each.
Metcon
Metcon
4 Rounds for quality, but at a fast pace.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
*Rest 2:00 after each completed round. Scale loading as needed.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
*Rest 2:00 after each completed round. Scale loading as needed.
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rolling V stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)