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CrossFit WOD, October 11, 2018

10 Oct CrossFit WOD, October 11, 2018

Posted at 20:00h in Work out of the day by
10/11/2018

Warm-up
High Knees up and back
Butt Kicks up and back
Power Skips up and back
Spider Man Lunge 2x each leg
Leg Swings
90 Degree Hip Rotation
Then,
Glute Activation with Green Band

Weightlifting
Front Squat Box Squat (Weight)
EMOM 6: 3 Front Box Squats @70%, every 60s.

Warm-up
3 Rounds:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.

Metcon
Metcon (Time)
5 RFT:
12 KBS (53, 35)
12 Burpees
15/12 Cals on Rower
16 MIn Cap