CrossFit WOD
We know there is nothing sexy about this workout but days like today are what prepare you for conditioning. Without a foundation of strength and stability you leave yourself open for injury.
Back Squat 3×5 @ 70%
First rep of each set is 3-5 sec pause squat
then
Back Squat 1×8 @ 60-65%
5x
5 Split Squat Squat (each)
50’ Farmer/Waiter Carry (each)
30 Sec Plank
15 Sec Each Side
30 Sec Plank
15 Sec
Optional accessory
21-15-9 Reps for time:
Toes-2-Bar
Box Jump Overs 24/20”
Slam Ball 40/30lb
Mobility:
2 Min Frog
2 Min Pigeon each leg
1 Minute Wrist Stretch
BodyFit
3x
10 Right leg Split Squat
10 Left leg Split Squat
5+ Push-ups
AMRAP 15
10 Dumbbell Push Press
10 Russian Kettlebell Swing
20/10 Cal Row
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