CrossFit WOD, August 22, 2018

Half Bad

Weightlifting

Warm-up
Row 400/300m
Then
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
Banded Pass Throughs – 1 Minute
Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts – 1 Minute
With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Banded Good Mornings – 1 Minute
With a soft bend of the knee and the band across the back, athletes will perform a very similar movement to that of the RDL. The hips will travel back while maintaining a neutral spine and relatively vertical shin. A squeeze of the glutes will return athletes to a standing position.

Deadlift (2-2-2-2-2)
80%

Metcon
Half Bad (AMRAP – Rounds and Reps)
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Row
15 Pull-Ups