28 Oct CrossFit WOD, October 29, 2018
Posted at 20:00h
in Work out of the day
10/29/2018
Warm-up
Weightlifting
1 1/4 Front Squat (Weight)
1 1/4 Front Squat: 3RM. Rest 2:00
– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.
– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.
Warm-up
Metcon Prep of Touch n Go Deadlift building to Metcon weight in 3 sets of 3. Rest 60s.
Metcon
Metcon (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
9 Min Cap
Last tested on 7/30.
20 Banded Goodmornings (squeeze glutes)
20 Scorpions (total)
20 Green Band Walks (10 left + 10 right)
20 Glute Bridges with green band
20 Air Squats
Then,
Grab a barbell and set-up in a rack
3 Sets of 3 of Practicing 1 1/4 Front Squat.