CrossFit WOD, September 4, 2018

CrossFit WOD, September 4, 2018


High Knees up and back
Butt Kicks up and back
Power Skips up and back
Spider Man Lunge 2 x per leg
Leg Swing 10 front to back 10 side to side
5 Minutes of Glute activation with green bands

Back Squat (Weight)
Back Squat: 1RM. Rest 3:00. Beginner: 5 x 5. Rest 2:0

Front Rack Lunge (Weight)
2) Front Rack Reverse Lunges: 4 x 8-10 ea. AHAP. Rest 90s.

Auxiliary Work
3) Banded Side Bends: 4 x 10-15 ea. Rest 60s.