Monday WOD 10/14/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Run 100m

20 double unders

10 Med ball cleans

5 Burpees

10 Lunges

Mobility

30 sec

Wall stretch

Couch stretch

Pigeon pose

Ankle stretch

BBB

Monthly Challenge

Row

4×20 seconds rest 10 sec

Teaching

Back Squat

Keep chest up

Keep upper back tight

Use bottom of squat to drive out of the bottom

Drive knees drive elbows forward

Weightlifting

Front Squat (5×3)

Metcon

Metcon (Time)

20 Front squats 135/95

40 Sit ups

40 OH Lunges 45/25

15 Front squats 155/105

30 Sit ups

30 OH Lunges 45/25

10 Front squats 185/125

20 Sit ups

20 OH Lunges 45/25

5 Front squat 205/145

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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