WOD

CrossFit WOD, May 18, 2020

By May 17, 2020 No Comments

3.1

Warm-up
2-3 Sets:
8-10 reps/side Cossack Squat
8-10 reps/side Quadruped Thoracic Rotation, Slow and Controlled
8-10 reps/side Deadbug, 1113 Tempo
Metcon
Every 90 Seconds x 24 Sets (36 Minutes):
1. 8-10 reps Rear Foot Elevated Split Squat, 4040 Tempo; Left Leg
2. 8-10 reps Rear Foot Elevated Split Squat, 4040 Tempo; Right Leg
3. 60% of Max Reps Push-ups
4. 10-12 reps Side Plank Abduction, 1113 Tempo, Left Side
5. 10-12 reps Side Plank Abduction, 1113 Tempo, Left Side
6. Rest

Note:
1. We are adding a little bit of TUT on the RFESS this week.
2. Push-up volume stays the same this week, there were a lot of push-ups on Friday that I want to make sure we have recovered from AND Murph is coming up next week.
3. For the side plank abduction, if you struggle to hold a side plank on it’s own, do a 60 second side plank hold with whatever modification you can complete unbroken.

Cool Down
A. Couch Stretch; 2 Minutes/Side
B: Diaphragmatic Breathing*
*10 Rounds: :04 Inhale, :04 Pause, :04 Exhale, :04 Pause