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THE WOLF DEN

102519

10/25/2019

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FRIDAY: CROSSFIT OPEN 20.3

Warm Up:
-PVC Stretch
-Agility-
  • High Knees
  • Alternating Side Lunge
  • Butt Kicks
  • Alternating Lunge with a Twist
  • Bear Crawl
  • 10 Air Squats
  • 10 Push Ups

***Take a few mins to prep for the deadlift. Build up to the workout weight you will start with***


WOD#1: CROSSFIT OPEN 20.3

-FOR TIME (RX) - 9 MINUTE CAP
21-15-9
  • Deadlifts (225/155)
  • Handstand Push Ups

THEN:
21-15-9
  • Deadlifts (315/205)
  • 50 ft. Handstand Walk



-FOR TIME (SCALED) - 9 MINUTE CAP
21-15-9
  • Deadlifts (135/95)
  • Hand Release Push Ups

THEN:
21-15-9
  • Deadlifts (185/135)
  • 50 ft. Bear Crawl


***Of course, once you scale, if you need to scale the weight back on deadlifts even more, that will work, just make sure the 2nd set of deadlifts if a heavier lift than the first.***



COOL DOWN:
-Foam Roll/Stretch


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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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