troubles troubles

WOD: Friday, 18  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:

KB Floor Press

4×8 AHAP

.

Rx WOD:

5 Rounds 

3 Wall Walks

9 Weighted Box Step-Ups (24/20”) (2 – 16/12 Kg)

6 Man Makers (16/12 Kg)

.

Scale 1:

Wall Walk as high as you can get

Step-Ups (20/10”)

DB Thrusters AHAP

Advertisements