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WOD: Tuesday, 15 November 2016

 WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

 .

 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

 .

 THORACIC FLOW

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

 .

 WEEKLY SPECIAL:

.

 20m Contralateral Crawl

10 Pistol Squats

(Progressions will be shown in class)

 .

 STRENGTH:

.

 Smolov Jr. Strength Cycle Week 2

Back Squat 7×5 @ 75% + 5Kg

With a beeping clock, every 90 seconds

If you don’t have a 5RM you can calculate it here:

http://www.crossfitlondon.ca/wp/1RM_Calc_3.html

 .

 MetCon:

.

 5 rounds of:

 Run 1000 or Row 1200 m or 8 Km Assault Bike

 30 hand release Push-ups

.

 

Scale 1:

Knee Push-Ups

.

Scale 2:

Box or wall push-ups

 .

 Coaches Note:

None

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