CrossFit 416 Daily – Wednesday, October 18th

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CrossFit 416 Daily – Wednesday, October 18th

Warm-Up

3 minutes full body dynamics

2 rounds of:

Partner banded walks + Quadruped superset

10 x Wall squats

 

Strength

Back Squats

Fitness: 3 x 5 reps

*looking to add weight from last exposure

Performance: Build to a heavy 5 rep

 

WOD

On the 3 minutes for 4 Rounds

Buy in:

15 x Russian kettlebell swings (70/53)

10 x Medball cleans (20/14)

Then max reps for remaining 3 min

Wall balls (20/14)

 

Cool Down

1 minute Pigeon pose (right/left)

2 minutes Frog stretch

1 minute Standing wall stretch


How to Master the Butterfly Pull-up

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