30 Sep CrossFit WOD, October 1, 2019
Posted at 20:00h
in Work out of the day
10/01/2019
It’s Bring Your Friend to 643 Week!! Let’s have some fun and show all your friends what an amazing place this is!!
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
Back Squat (Weight)
8 x 3 @ 65 % Every Minute
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
Auxillary Work
3 x 20 Banded Good Mornings