09 Sep CrossFit WOD, September 10, 2020
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Warm-up
3-4 SETS
30 Single Unders
10 Glute Bridge-Ups
10 Air Squats (Slow Descent, Quick Stand)
10 Scap Push-Ups
30 Single Unders
10 Glute Bridge-Ups
10 Air Squats (Slow Descent, Quick Stand)
10 Scap Push-Ups
-Quick :20 Walking Rest b/t Sets-
*From here, move into your demo and review of the Back Squat…demo the full movement then make your focus crystal clear.
Strength
Back Squat (5×5)
Workout
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (70/53)|(53/35)
Russian KB Swings
Pull-Ups
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (70/53)|(53/35)
Russian KB Swings
Pull-Ups
-Hard Cap 12:00-
(Score is Time)
Back Squat
.
*Keep weight moderate.
(Score is Weight)