Tuesday WOD 12/3/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

10 Dislocates

30 Single unders

7 KB swings (American)

5 Goblet squats

3 Hollow rocks

3 V-ups

Mobility

30 seconds

KB Wall stretch

Couch stretch

Pigeon pose

Front rack stretch

Wrist stretch

Front rack stretch

OH foam roll stretch

Teaching

Front squat

Elbows high

Tight core

Controlled decent

Knees out

Hips through on way up

Weightlifting

Try to go heavier then last week

Front Squat (7×2 IWES 2 second pause )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

2-4-6-8-10…..

Front squat 115/85

Toes to bar

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Categories: WOD

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