WOD 190811 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

Buy-In:

  • 400m Run

2 rounds:

  • 5 Wall Squats

  • 5 Spider-Man + Reach (each side)

  • 5 Inchworms

  • 10 Slow Glute-Hip Bridges

Cash-Out:

  • 50 Jumping Jacks

2. Skill

<total 20:00>

Tempo Hip Thrusts (fast up, 0:02 at top, :02 down)

E3MOM 15 (5 sets):

  • Sets 1-2: 8 reps @ 60%*

  • Sets 3-4: 6 reps @ 65%*

  • Set 5: 4+ reps @ 65-70%*

*% of deadlift 1RM

3. WOD

<total 25:00>

“March Madness”

3RFT (TC=20:00):

  • 25 AbMat Sit-ups

  • 50' Front Rack DBs Walking Lunges (15/10)

  • 25 AbMat Sit-ups

  • 15 DBs Front Squats (15/10)

*Notes:

1. 50' = back and forth in the box 1 time.

2. Try to unbroken DB movements.