CrossFit WOD, September 13, 2018

CrossFit WOD, September 13, 2018

09/13/2018

Warm-up
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
Then
With a medium weight KB:
10-8-6-4-2
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
Rest 20s between sets

Weightlifting
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
Metcon (Time)
For time:
21-18-15-12-9-6-3
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.