Wednesday WOD 12/4/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski erg 100m

20 Single unders

5 Good mornings

5 Back squats with bar

10 lunges

10 Hollow body rocks

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Hamstring stretch

Chest stretch

Calf stretch

Teaching

Deadlift

Shins vertical

Weight in heels

Keep chest angle the same

Lift clearing shins

Past knees drive hip through

Pulling Shoulders back

Control decent

Drive hips back

Keeping shoulders pulled back

Weightlifting

Deficit Deadlift (7×2)

Use plate to stand on for the deficet

Metcon

Metcon (10 Rounds for reps)

20 MIN EMOM

Odd- 15/10 cal bike

Even- 6 back rack lunges 50% of BS

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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