FRIDAY WOD August 9, 2019

8
Aug

FRIDAY WOD August 9, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Spend 3-5 minutes on this thoracic + posterior chain mobility drill.
Lunge Matrix x 5 steps to each position
Pronated Hang x 60 seconds
Banded Good Mornings x 15 reps (increase your speed as you go)

Followed by…

Take 10 minutes to build to the weight you plan to use for the workout.

Then…

Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
32 Push-Ups

Please note number of rounds and reps, and weight used for the deadlift.

CrossFit WOD
FITNESS

Warm-Up.
Spend 3-5 minutes on this thoracic + posterior chain mobility drill.
Lunge Matrix x 5 steps to each position
Pronated Hang x 60 seconds
Banded Good Mornings x 15 reps (increase your speed as you go)

Followed by…

Take 10 minutes to build to the weight you plan to use for the workout.

Then…

Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts or Double Kettlebell Deadlifts
16 Toes to Bar or Hanging Leg Raises
24 Walking Lunges with DB/KB Farmer’s Carry
32 Push-Ups