CHOOSE YOUR OWN ADVENTURE DAY

WORKOUT OF THE DAY

CONDITIONING

4 sets of:
400m Run @ moderate pace
100m Jog recovery between sets

STRENGTH

3 sets of:

12 Cossack Squats @20% back squat 1RM
1sec pause at the bottom of each rep
(6 each leg)
10 Single leg RDL’S at same weight as Cossacks (5 each leg)

OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20sec Backbend on floor
(Scale to 20sec Arrested Superman hold if needed)
-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 Row each arm
-then-
3 sets of:
10 Single Arm Bicep Curls
10 Tricep Kickbacks
-then-
3 sets of:
10 Pronated Bicep Curls (barbell)
10 Diamond Push-ups

OPTIONAL ZUU
In pairs, 3 rounds each of:
1 lap Gorillas
While Gorillas are being completed, partner is performing Mustangs
Rest 2 minutes, then
3 rounds each of:
20 Half-Hindus
Partner holds top of push-up
Rest 2 minutes, then
3 rounds of:
10 Frogs
5 Explodes
Partner holds deep squat

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About AB

Crossfit Coach

Posted on August 22, 2019, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on CHOOSE YOUR OWN ADVENTURE DAY.

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