30 Sep CrossFit WOD, October 1, 2018
Posted at 20:00h
in Work out of the day
10/01/2018
Warm-up
Weightlifting
Overhead Squat (Weight)
1) Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00
Warm-up
2) Metcon Prep
2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
Rest 60s
2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
Rest 60s
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
Spider Man Lunge
Inch worms with a Push Up
Butt Kickers
Broad Jumps
Then
Glute Activation:
2 Sets of:
10 Bird Dogs
10 Green Band Walk Left/Right
10 Banded Glute Ham Bridges