WORKOUT OF THE DAY
Squat Wednesday 22/11/17
21st November 2017 by
CrossFit
Warm Up
10 Frog Squats
5 Candlestick Rolls
10 Squat Jumps
5 Superman Rocks
Strength
Tempo Back Squat 5×3@75% 33X1
Skill
Gymnastics Complex 5×5 each
Burpee/Candlestick Roll/Hollow Rock/Superman Rock
WOD
5 Rounds of:
10/8 Calorie Airbike
10 Wallballs
10 Back Squats 40/25kg
10 Lateral Burpees Over Bar
Rest 2 minutes
CrossFit Lite
Warm Up
10 BB Press
10 Hand Release Pushups
10 Banded Pulls
45 second Hamstring Stretch
Strength
Single arm DB Z-Press 4×6 each side
KB Bent Over Row 4×8
DB Bench Press 4×10
WOD
In teams:
10min AMRAP
30 Battle Ropes
Single Arm Front Rack Walk 20m each
Airbike constantly spinning