WOD 190622 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<15:00 total>

3 rounds:

  • 12/9 cal bike / ski [16/12 cal row]*

  • 12 kippings

  • 12 squat jumps

  • 4 wall walks

*rotate through machines

Then:

  • 30 slow glute-hip bridges

  • 5 warrior squats (each side)

  • 10 hands-under-toes good mornings

  • 1:20 of floor wrist stretches

2. Skill

<20:00 total>

Tempo Hip Thrusts (fast up, :02 down)

E2MOM 12 (6 sets):

  • Set 1: 8 reps @ 50%DL1RM

  • Set 2: 8 reps @ 55%

  • Set 3: 8 reps @ 60%

  • Set 4: 8 reps @ 65%

  • Set 5: 8 reps @ 70%

  • Set 6: 8 reps @ 75%

3. WOD

<35:00 total>

“Moneybags”

1RFT (Teams of 3 | TC=30:00):

  • 800m WB Run (10/8)*

  • 75 Box Jump-Overs (24"/20")

  • 75 Clean and Jerks (20/15)

  • 9 Rope Climbs

  • 75 Clean and Jerks (20/15)

  • 75 Box Jump-Overs (24"/20")

  • 800m WB Run (10/8)*

*Team runs together with one WB