WOD

CrossFit WOD, June 25, 2020

By June 24, 2020 No Comments

8.4

Warm-up
2 Sets:
6-8 reps/side Bird Dog, 1113 Tempo
6-8 reps/side Single Leg Glute Bridge, 1111 Tempo
6-8 reps/side Side Plank Rotations, 1113 Tempo
Metcon (Time)
Forearm Plank
1 x Max Time

Note:
Compare to 200507
Metcon (2 Rounds for reps)
Single Leg Glute Bridge
1 x Max Time, Rest as Needed Between Sides

Note:
This is a hold at the top of the movement and not for reps. Compare to 200507.
Metcon
Every 90 Seconds x 15 Sets (22.5 Minutes)
1 – 8-10 reps Single Leg Kettlbell Romanian Deadlift, 3011 Tempo, Right
2 – 8-10 reps Single Leg Kettlebell Romanian Deadlift, 3011 Tempo, Right
3 – 8-10 reps Bent Over Kettlebell Row, 1113 Tempo
4 – 60 Second Glute Bridge Hold
5 – Rest

Note:
Use the equipment that you have borrowed from the gym whether it is a DB, KB or Barbell and Bumpers.

Cool Down
10 Minute Walk @ Conversational Pace