13 Nov CrossFit WOD, November 14, 2019
Posted at 20:00h
in Work out of the day
11/14/2019
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
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)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
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)
Weightlifting
Deadlift (Weight)
8 x 3 @ 65% every Minute
Auxillary Work
Seated Dynamic Box Jumps: 5 x 3, every 60s.
– same height or slightly higher than last week
– same height or slightly higher than last week
Metcon
Metcon (Time)
For time:
100 Double KB Front Rack Walking Lunges (53, 35)
(total reps between both legs)
100 Double KB Front Rack Walking Lunges (53, 35)
(total reps between both legs)