Workout For Wed Oct 09, 2019

Program: CrossFit

Lax ball glutes/TFL
Foam roll hamstrings
Foam roll quads

2 rounds
10 Jumping Squats
10 Walking hamstring stretch (floor sweeps)
10 Reach/roll/lift p/s
10 Scorpions p/s

Intent of workout:
- Short workout with short reps and moderate weight on deadlifts.
- Try and do the first 2 rounds unbroken on both wallballs and deadlifts.
- Split up rounds 3 & 4
- Go for broke on round 5.

Total Weight

A1) 8 DB Bulgarian Split Squats p/s

No rest

Total Weight

A2) 8 KB Single leg RDL p/s

Rest 90 seconds before doing next superset

4 rounds of A1 and A2

Total Time

"Fallout"

5 Rounds For Time (12 Minute Time Cap)

10 Deadlifts
20 Wallballs

Rest 3 Minutes

Finisher: 30 DB Lateral Raises

RX
Men: 225
Women: 155

RX+
Men: 250
Women: 170

Scaling Options:
Lighter weight/Lower reps
3 Rounds NFT
- 8 DB Reverse Lunges
- 30 second Pallof Press Hold p/s