CrossFit 416 Daily – Sunday, October 22nd

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CrossFit 416 Daily – Sunday, October 22nd

Warm-Up

3 minutes Chili hot

2 rounds of:

5 x Seesaw walk (right/left)

1 minute Deadbug

10 x Single leg glute bridges (right/left)

Hinge drill + tempo barbell warm-up

 

Strength

Deadlift

Fitness: 3 x 5 reps

Performance: Build to a heavy 3 rep

 

WOD

As many rounds as possible in 12 minutes of

20 x inverted rows

50 ft Single armed kettlebell front rack walking lunge (right/left) (53/35)

 

Cool Down

2 minute Laying wall stretch

1 minute Pigeon pose (right/left)

 

Rx+

100 x Double unders

30 x Pull-ups

20 x Thrusters (135/95)

10 x Bar muscle ups

100 x Double unders

30 x Ring dips

20 x Front rack lunges (135/95)

10 x Ring muscle ups

100 x Double unders

30 x Box jumps (30/24)

20 x Deadlifts (135/95)

10 x Power snatch (135/95)

100 x Double unders

30 x Toes to bar

20 x Back squat (135/95)

10 x Push jerk (135/95)


Balls to the Wall: Med Ball Tips 

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