WOD: Monday 210510
Hope everyone had a great weekend! Especially to all of the CrossFit Moms we have!
Whiteboard Brief
- Strength: The Hybrid Stance RDL is on the menu today, 4 sets of 8-10 reps building in weight with perfect form. Stop moving as soon as your hips stop moving backwards, don't flex through your spine. Feet should be wider than your default Squat stance.
- Metcon: Classic Strongman work today for 5 rounds, hard bike for 30 sec or row for 45 sec and a Heavy carry. Pick weights that make you feel like the full 2:00 rest is necessary. Finishing with some static and dynamic assistance work for the core.
Hybrid Stance RDL
4/0 x 8-10. Rest 2:00
- build in weight
5 Rounds
30s hard Bike sprint or 45s hard Row
90 ft. Heavy Farmer Carry
Rest 2:00 between rounds.
- Goal: Challenging effort. Pick weights that make you feel like you need the full 2:00 rest period.
Rx+: (Start each round with 5/3 Ring Muscle-ups)
Reverse Crunch
0/3 x 12. No rest.
RKC Plank
0/3 x 30s. Rest 60s.