Wednesday WOD 12/11/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski erg 100m

AB 10/5

20 Single unders

5 Good mornings

10 lunges

10 KB swings


30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Hamstring stretch

Banded hip stretch

Ankle stretch

Calf stretch


Single leg KB deadlift

Hinge at hip

Stay balanced

Keep shoulder pulled back

Try to get leg horizontal with head


Single leg KB DL (5×6)


Metcon (10 Rounds for reps)

Every 2 min for 20 min

20 Push ups

15 Russian KB 70/55

10 Box jumps 24/20

5 Deadlift 275/185

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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