24 Nov CrossFit WOD, November 25, 2019
Posted at 20:00h
in Work out of the day
11/25/2019
Warm-up
Weightlifting
barbell glute ham bridges (Weight)
Glute Bridge: 5 x 5. Rest 90s.
– 3 Warm-up sets then 5 challenging work sets
– 3 Warm-up sets then 5 challenging work sets
Warm-up
Metcon Warm-up:
3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike
3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike
Metcon
Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 153)
30 Lateral Burpees
30 Calorie Bike
30 Deadlifts (225, 153)
30 Lateral Burpees
9 Min Cap
Auxiliary Work
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance
– ultra wide sumo stance
5 Romanian Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Barbell Rows
Rest 40-60s, add lightweight.
Then,
Warm-up + Review
Glute Hip Thrusts