CrossFit WOD, July 3, 2018

Booty Builder

Warm-up
Warm-up
7:00 AMRAP
Row 500
Then:
10 Glute Bridges
10 Walking Lunges
10 Sit-ups

Mobility
Hip Mobility
5 reps each
1. Extra wide stance goodmorning (hip hinge) keep chest tall, no spinal flexion
into deep sumo squat, hold each at botton for about 5 seconds
one GM+1 Sumo Squat = 1 rep

2. Lunge with elevated back foot. Keep torso straight (5 each side)

3. Pigeon stretch 2x:20 each side

Weightlifting
15:00 Time Cap
Back Squat (5x5x5xAMRAP)
50%,55%,60%,65%
Score AMRAP

Metcon
20:00 Time Cap
Booty Builder (Time)
5 Rounds for time:
15 Wallballs 20/14
20 KB one side Front rack lunges 35/26#

Rx+
25/20# WB
53/35# KB

Walking or in place. Switch KB rack after 10

Metcon
20:00 Time Cap
Baby Booty Builder (Time)
4 Rounds for time:
10 WB 20/14#
20 Back rack lunges bar only (45/35#)

Rx+
15 WB
65/45#

Scale weights as needed to maintain good form