CHOOSE YOUR OWN ADVENTURE DAY

WORKOUT OF THE DAY

CONDITIONING

1600m Run

Alternate every 400m from easy to moderate.

STRENGTH

3 sets of:

12 Cossack Squats (back racked weight) @20% of 1RM Back Squat (6 each leg)

*1 sec pause at the bottom

10 Single Leg Romanian Deadlifts at same weight (5 each leg)

OPTIONAL MOBILITY

3 sets of:

10m Ostrich Walk

20 sec Backbend on floor. Scale to 20 sec Arrested Superman hold

-then-

5 min Squat

-then-

2 sets of:

1 min Couch Stretch on each leg

OPTIONAL FUNCTIONAL BODYBUILDING

3 sets of:

10 Filly Press (each arm)

10 Self Supported DB Rows (each arm)

-then-

3 sets of:

10 Single Arm Bicep Curls (each arm)

10 Tricep Kickbacks (each arm)

-then-

3 sets of:

10 Pronated Bicep Curls (barbell)

10 Diamond Push-ups

OPTIONAL ZUU

In pairs, 3 rounds of:

1 lap Bear Crawls

Partner performs Mustangs

-then-

3 rounds of:

20 Push-ups

Partner performs Kick Sits

-then-

3 rounds of:

10 Frogs

5 Explodes

Partner performs Deep Squat

About AB

Crossfit Coach

Posted on August 15, 2019, in WOD. Bookmark the permalink. Comments Off on CHOOSE YOUR OWN ADVENTURE DAY.

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