Wednesday CrossFit

Who will be working out today? Bob, Dave, Mike, Heather, Lacey, Grace, and me.

General Warm-Up
Lower body stretch sequence
0:20 wide stance squat
0:20 low side lunge (left)
0:20 crouching hamstring stretch
0:20 low side lunge (left)
0:20 wide stance squat
0:20 low side lunge (right)
0:20 crouching hamstring stretch
0:20 low side lunge (right)
0:20 wide stance squat

2 rounds
50ft butt kickers
50ft high knees
0:40/0:40 single leg glute bridge
0:20/0:20 side plank with rotation

Skill and Build Up
Back Squat Prep (10 lb set)
5 tempo back squats
5 back squats no pause

Build Up
4 rounds
4 back squats, increasing in load (15 lb set)
100m run

Workout
For time
30 back squats (30 dumbbell front squats)
1-mile run (bike)

Accessory Work
3 rounds
6/6 single leg good mornings
25 Russian twists

Another good workout.

Have a great day everyone!!

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