TimberWolf Crossfit – St.Paul – CrossFit WOD
Glute Activation (Checkmark)
Dragon Pose – 1min / side
Couch Stretch – 1min / side
Then – 2 rounds:
10 Glute Bridge w/ 5 sec hold
10 DB Hip Thrust each leg w/ 5sec hold
10 Fire Hydrants each leg w/ 5sec hold
Prime (Checkmark)
EMOM10 – 70m Sprint
1-4 @ 70% effort
5-7 @ 75%
8-10 @ 80%
This is the first day of our sprint cycle. The sprint stimulus is a powerful one, but the body needs time to prepare before going all out. Don’t overdo it today.
Kettlebell Chipper (Time)
For time using a single kettlebell:
50 Russian Swings
40 Goblet Squats
30 Goblet Lunges
20 American Swings
10 Burpee over KB
20 American Swings
30 Goblet Lunges
40 Goblet Squats
50 Russian Swings
Rx: 1.5pood / 1pood
Pick a weight that would make any single section doable unbroken
Target: 15-20min
Time cap: 25min
