Thursday WOD 12/5/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

7 Push ups

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

OH walking lunge

Push up on KB or DB

Keep bicep by ear

Brace core

Step forward and out

Drive back off front foot

Weightlifting

Overhead walking lunge (5×6 )

Metcon

In teams of 2

break up reps how ever you want

“Johnny” (Time)

Teams of 2

For Time:

Buy-In: 600 Meter Run

3 Rounds:

19 Calorie Row (each)

87 Erg Jump Overs

7 Rope Climbs

Cash-Out: 600 Meter Run & 1 RAK

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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