Workout for August 15th

29
Nov

Workout for August 15th

Group Class Workout

 

Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM

Finish with: 1 Min Banded Hamstring Distraction

 

Strength: 8×2 Back Squat Every 90 seconds

Stay at 80% for all 8 rounds

Lean: 8×4 Moderate Weight

 

Metcon:

 

Welded

Open WOD 12.4 13.3

12 Min AMRAP

150 Wall balls 20/14

90 Double Unders

30 Muscle ups

 

Scaled: (45 pull up + 45 push ups)

 

Crossfit Lean

 

4 Rounds

500m Row

25 Wall Balls 20/14

 

Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)

Improves: Overhead Position, Front Rack Position

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