Wednesday WOD 7/17/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

Dislocates

6 False grip ring rows

5 Burpees

5 Med ball cleans

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Side lunge

Knuckle drags

Dip hold

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Chest stretch

Wrist stretch

Ankle stretch

BBB

Plate squats

Monthly Challenge

Toes to bar 5×5

Teaching

Back Squat

Keep chest up

Drive hips back

keep weight in heels

Keep upper back tight

Use bottom of squat to drive out of the bottom

Drive knees drive elbows forward

Weightlifting

Work up to slightly heavier then your workout weight.

Dont do more then 5 sets

Back Squat (1×3)

Metcon

Back squat / Muscle up Amrap (AMRAP – Rounds and Reps)

12 MIN AMRAP

7-6-5-4-3-2-1

Back Squats 275/185

Muscle-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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