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CrossFit WOD – Tue, Aug 15

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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

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