tiny being

WOD: Tuesday, 15 December 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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).

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Pillars

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

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Strength:

10 min to establish a max for the day of the following complex: 

3 Strict Press

5 Push Press

7 Push Jerks

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Rx WOD:

AMRAP 14

10 Slam Balls 23/15 Kg

10 Wall Balls 20/14 Lbs

10 T2B

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Scale 1:

10 Slam Balls AHAP

10 Wall Balls AHAP

10 K2E / Knee Raises

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Scale 2:

10 Slam Balls (Pick Up)

10 Goblet Squat & Press AHAP

10 Explosive Sit Ups

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Coaches Note:

none

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