MONDAY WOD July 22, 2019

21
Jul

MONDAY WOD July 22, 2019


FITNESS IS ALWAYS BETTER WITH FRIENDS!

CrossFit WOD
PERFORMANCE

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

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155 lbs) or 55-65% 1 RM
15 Toes to Bar

CrossFit WOD
FITNESS

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

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts or 30 Single-Kettlebell Deadlifts
15 V-Ups

BootCamp WOD
BUILD 360

Coach Choice