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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, JAN 13TH WOD

Posted: Jan 12, 2020
Categories: WOD
Comments: 0

Warm-up:
3 Rounds:

12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridge
200m Row
(video: https://youtu.be/lqA6OI9mb7g)


Strength/skill:
Back Squat Waves

4 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
3 Minutes Rest
4 Reps @ 75%
3 Reps @ 80%
2 Reps @ 85%
3 Minutes Rest
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%


Conditioning:
3 RFT:
50 Air Squats
10 Power Clean & Jerks (135/95)
*12min cap

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Tags: WOD

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CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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