Friday WOD – 042916

Grace

Grace

More Details and Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/

WORKOUT OF THE DAY

Fitness
1. Front Squat: 10RM, then 2×10@90%

2. 5 rounds for time:
150ft Suitcase Carry 70/53, each side
15 Wallballs 20/14
15 RKBS 70/53

Performance
STRENGTH
Back Squat: 10RM, then 3×10@90%

METCON
5 rounds for time:
150ft Suitcase Carry 70/53, each side
15 Wallballs 30/20
15 RKBS 70/53

ACCESSORY
1. Banded GHRs 4×8 – rest 60s

2a. Banded Hamstring Curls
2b. DB Walking Lunge
This workout has a 10 minute time cap. I want one set of 30 reps to blow it out. Rest 30 seconds then a set of 20 reps. Rest 30 seconds and back on for sets of 20 reps. Keep following the 20 reps, rest 30 seconds till you hit your time cap of 10 minutes.

ENGINE
20:00 AAB Zone 2