08 Nov CrossFit WOD, November 9, 2019
Posted at 20:00h
in Work out of the day
11/09/2019
Warm-up
Metcon
Metcon (Time)
For time with a partner:
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 153)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
30 Min Cap
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 153)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
30 Min Cap
6 Romanian Deadlifts
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 + Split Stretch
10 Lateral Lunges
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)