18 Sep CrossFit WOD, September 19, 2019
Posted at 20:00h
in Work out of the day
09/19/2019
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
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
Foam Roll each Adductor x 10 passes each
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 Box Squat (Weight)
Front Box Squat – Regular Stance: 6 x 3 @85% of 8/26, every 2 Min
Metcon
Metcon (AMRAP – Rounds and Reps)
14.4 With a Partner
In Teams of 2
AMRAP 14 MIN
60 Cal Row
50 Toes to Bar
40 Wall Balls (24/20)
30 Power Cleans (135/93)
20 Muscle Ups