this far

WOD: Monday, 14 December 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:

.

EMOM 10 min 

4 Bear Complex (50/30 Kg)

.

Beginners: Barbell Only 

.

WOD:

30-25-20-15-10

Double KB Squat Clean (16/12 Kg)

HR Push Ups

Double Unders

.

Scale 1:

Front Rack Double KB Squat

Push-Ups

.

Scale 2:

Goblet Squat AHAP

Box Push-Ups

Paralette Side Hops

.

Coaches Note:

none

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