Monday WOD 12/2/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

AB 5 cals

30 Single unders

10 Med ball cleans

5 Burpees

10 lunges

Mobility

30 sec

Wall stretch

Couch stretch

Hamstring stretch rig

Pigeon pose

Wrist stretch

Calf stretch

Teaching

Front squat

Elbows high

Tight core

Controlled decent

Knees out

Hips through on way up

Weightlifting

Go heavier then last week

Front Squat (7×2 2 second pause )

Metcon

Cal row/Burp/BMU (Time)

5 rds

25/20 cal row

15 burpees to plate 45lb

7 Bar muscle ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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