crossfit-meme-85

WOD: Tuesday, 25 October 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

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THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

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WEEKLY SPECIAL:

Hanging L-Sit Hold

8 rounds of 10 seconds of hold followed by 20 seconds of rest

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STRENGTH:

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EMOM 6 Min

12 (6 per leg) Front Rack Lunges @ 50% of your 1RM Front Squat

Rest 2:00 Min

EMOM 7 Min

1 Squat Snatch @ 75%

 

 

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WOD:

AMRAP 10 Min

 

8 Chest To Bar Pull-Ups

6 Push Pressess @ 40/30 Kg

4 Thrusters @ 40/30 Kg

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Scale 1:

Standard Pull-Up or Jumping Pull-Up, Barbell 35/25 Kg

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Scale 2:

 ring row, AHAP

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Coaches Note:

Front Rack Lunges are one leg first and then the other one. NOT alternating this time.

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