Friday WOD 10/18/2019


Outcast CrossFit – CrossFit

Reminder gym closes at 4pm Friday night lights at Sin city crossfit South from 4:30-7:30

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Warm-up (No Measure)

3 rds

Ski erg 100m

20 Single unders

10 Knee ups

10 Med ball cleans and press

5 DB push press

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Ankle stretch

Monthly Challenge

Row 3×30 seconds 30 second rest

Teaching

Thruster

Good front position

Keep elbows up

Drive hips back

Keep core tight

Keep weight in heels

Get depth on squat

Use bottom of squat to get momentum to stand up

Drive knees out

Elbows up

Use hips to drive bar of shoulders

Punch hard and drive head through

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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