Wednesday WOD 12/4/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski erg 100m

AB 10/5

20 Single unders

5 Good mornings

10 lunges

10 KB swings

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Hamstring stretch

Banded hip stretch

Ankle stretch

Calf stretch

Teaching

Single leg KB deadlift

Hinge at hip

Stay balanced

Keep shoulder pulled back

Try to get leg horizontal with head

Weightlifting

Single leg KB DL (5×6)

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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