22 Mar CrossFit WOD, March 23, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
1-2-3-4
Pull-Ups
Wall Balls
20-yard Shuttle Run
1-2-3-4
Pull-Ups
Wall Balls
20-yard Shuttle Run
Metcon
Metcon (Time)
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50-yard shuttle run
Pull-ups
Wall Balls (30/20)
50-yard shuttle run
Auxillary Work
4 Rounds
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)
2 minute Couch Stretch (each side)
-Into-
Every min for 5 mins
5 x1 ¼ squats
8 Kips swings