CF Periodic Table

WOD: Thursday, 14 May 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

.

Weekly Special:

40m Contralateral Crawl

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

.

Strength:

Tactical Get Up  4 x 2 L&R

(Beginners 2 x 4 L&R)

.

Rx WOD:

5 rounds with KB 24/16 kg

5 Sumo Deadlift High Pull

10 Goblet Squat

40m Waiter Walk

25 American Swings

.

Scale 1:

KB AHAP

Suitcase Walk

Russian Swings

.

Coaches Note:

none

.

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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