FRIDAY WOD May 31, 2019

30
May

FRIDAY WOD May 31, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Then…

Take 5 minutes to build to your deadlift weight and practice your cycling strategy.

Followed by…

Three Sets:
Sprint Start Practice x 5 strokes (half, half, 3/4, full, full)
Quick Release Practice x 1
Box Jumps x 3 AQAP
Rest 60 seconds

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

CrossFit WOD
FITNESS

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Three Sets:
Sprint Start Practice x 5 strokes (half, half, 3/4, full, full)
Quick Release Practice x 1
Burpees x 3 AQAP
Rest 60 seconds

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds