integrity

WOD: Monday, 12 October 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:

Scorpion to Twisted Bridge, 10 x each L&R

(you can find the video on our CrossFit Assault Youtube Channel)

.

Pillars

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

.

Strength:

.

3 sets Max Pull Ups

First set: Strict Pull Ups

Second set: Strict Chin Ups

Third set: Kipping Pull Ups

.

WOD:

AMRAP 12

.

40 KB Swings 24/16 kg

20m Rack Lunge Walk 24/16 kg

20m Crawl

.

Scale 1:

KB AHAP

.

Scale 2:

KB Goatbag Swing AHAP

10 Cossack Squats each L&R

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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