07 Oct CrossFit WOD, October 8, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
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
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
Front Squat x2 Split Jerk x1 (Weight)
Every 2:30 for 8 Sets Building to a heavy for the day
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#