29 Sep CrossFit WOD, September 30, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
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
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)
Strength
Back Squat (6-6-6)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Ring Muscle Ups
10 Clean and Jerks (115/78)
20 Pistols
5 Ring Muscle Ups
10 Clean and Jerks (115/78)
20 Pistols
Back Squat
*Start moderate-heavy build to heavy.
(Score is Weight)