whycrossfit

WOD: Tuesday, 1 November 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:

40m Body weight Yoke Push

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STRENGTH:

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E2M x 10 min

Deadlift

5 reps @ 70%

 

 

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WOD:

3 rounds for time of:

10 Overhead Squats, 60/40 Kg

50 Double Unders

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Scale 1:

Barbell 50/35 Kg or 80% of your 1RM, lateral hops over the bar.

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Scale 2:

 AHAP, 150 Single Unders

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Coaches Note:

None

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