Monday WOD 10/21/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

20 double unders

5 Shoulder press

5 Burpees

10 Lunges

Mobility

30 sec

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Calf stretch

OH foam roll stretch

Shoulder BBB

Monthly Challenge

Row

4×20 seconds rest 10 sec

Teaching

Push press

Create a good front rack

Weight in heels

Short dip drive knees out

Extend hips

Move head out of the way

Punch hard

Weightlifting

Push Press (1×10)

Metcon

Metcon (4 Rounds for time)

Every 4 min for 4 rds

15 Lateral burpees

20 Push press 115/75

25 Box jumps 24/20

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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