CrossFit WOD, September 13, 2018

CrossFit WOD, September 13, 2018


High knees up and back
Butt kicks up and back
Power skips up and back
10 Leg swings front to back
10 Leg swings side to side
Spider Man lunge 2 x per leg
Green Band Glute Activation
With a medium weight KB:
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
Rest 20s between sets

Back Squat (Weight)
Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00
Inverted Row Supinated Grip (Max reps)
Inverted Rows, Supinated Grip: 4 x 10 w. 1 count pause at the top of each rep. Rest 90s.

Metcon (Time)
For time:
KBS (70, 53)
*All sets must be done UB.

8 Min Cap
You can rest as much as you need to between sets, but all sets need to be done UB.