WOD

WORKOUT OF THE DAY


August 10, 2018CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

400m run/500m row/25 cal bike

5 wall squats (try to get toes to wall)

10 glute bridges

10 alt spiderman + reach (5/leg)

:30 pigeon each leg

2:00 squat hold with 5 air squats every 30 seconds

w/ empty barbell:

5 stiff-legged deadlifts

5 muscle cleans

5 front squats

5 strict presses

5 back squats

Starter

Front Squat

Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 3 reps @ 85% or more of 1-RM

Finisher

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000m/run 800m/bike 50 cal

50 Wall Ball Shots (20/14 lbs)


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