Thursday WOD 12/12/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

5 Shoulder press

7 Med ball clean and press

10 Kb swings

20 Double unders

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist stretch

Front rack stretch

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 (5×2 IWES )

Get to about 75/80%

Metcon

In teams of 2

Switch every movement

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

70 Cal row

70 Burpees

70 Walking lunges

70 Slam balls 20/15

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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