FRIDAY WOD June 21, 2019

20
Jun

FRIDAY WOD June 21, 2019

CrossFit WOD
PERFORMANCE

Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

A.
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
45/35 Calories of AD Pro Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

CrossFit WOD
FITNESS

Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left)
30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 90 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 90 seconds

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
45/35 Calories of AD Pro Bike
20 Walking Lunges with Kettlebells
400 Meter Run