15 Oct CrossFit WOD, October 16, 2019
Posted at 20:00h
in Work out of the day
10/16/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
Run Forrest (Time)
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
Run 1 Mile
100 Burpees
Run 1 Mile
L2: (800m Runs) (75 Burpees)
L1: (50 Burpees or done with a partner)
Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike
30:00 Cap
Auxillary Work
2:00 Foam Roll Quads (60s each)