Sunday WOD 10/20/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie Row

12 Tabata Rounds

Jumping Jacks

Hang Power Clean – bar

Back Squat – bar

Burpees

6 Tabata Rounds

Child Pose

Spiderman Stretch

Up Dog Down Dog

Side Lunge Hold

Mobility

30 Second Tabata

Pigeon Pose

Thread the Needle

Front Rack Stretch

Couch Stretch

Wall Stretch

Calf Stretch

Metcon (Time)

In teams of 2 complete:

1 Mile Run (alt every 400M)

8 Rounds of: (alt every round)

10 Wall Balls 20/14

5 Left single KB Clean 53/35

5 Right single KB Clean 53/35

10 Lateral Shuffle on Box 20″

1 Mile Run (alt every 400M)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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