CrossFit WOD, July 23, 2018

Sore Subject

Warm-up
ROW 250M
THEN:

5 Stiff-Legged Deadlifts
5 Front Squats
5 Reverse Lunges (Each Leg)
5 Strict Press
5 Elbow Rotations
5 Back Squats

Mobility
Glute Activation
Banded side steps with squat

Weightlifting
Back Squat (3-3-3-3-3)
5 sets of 3 at challenging to heavy weight 70-80%
Front Rack Lunge (12-12-12)
6 each leg at challenging weight WITH GOOD FORM

Metcon
Sore Subject (AMRAP – Reps)
Alternating Tabata x 8 Minutes:
Back Squat (45/35) from ground
Double Unders

It is basically 2 tabata combined (8 mins instead of 4)
8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest