04 May CrossFit WOD, May 5, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, May 5
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 (7 x 1
@ 100% of your 1 RM squat clean )
@ 100% of your 1 RM squat clean )
Amy’s Birthday WOD (Time)
“56 is Fab”
IN Teams of 2
56 Cal Row buy in
56 Wall Balls
56 HPC (95/63)
56 Pull Ups
56 Dead Lifts
56 Push Ups
56 Kettle Bell Swings
56 Toes to Bar
56 Front Squats
56 Sit ups
56 Push Press
56 Cal Row Buy out!!!