19 Sep CrossFit WOD, September 20, 2018
Posted at 20:00h
in Work out of the day
09/20/2018
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat: 3 x 3 @85%, 3 x 1 @90%. Rest 2:00
Metcon
Metcon
EMOM 20:
Minute 1: 100 Ft. Front Rack Carry (53s, 35s)
Minute 2: 15 Russian Swings (70, 53)
Minute 3: 5 High Box Jumps (30, 24)
Minute 4: 15 Ball Slams (30, 20)
Minute 1: 100 Ft. Front Rack Carry (53s, 35s)
Minute 2: 15 Russian Swings (70, 53)
Minute 3: 5 High Box Jumps (30, 24)
Minute 4: 15 Ball Slams (30, 20)
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 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)