CF periodic table 2

WOD: Monday, 28 November 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

.

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

.

WEEKLY SPECIAL:

10m Lateral Squat Walk, right side.

10m Left Side

20m Backwards Squat hops.

 .

STRENGTH:

.

12 Min to establish a 1RM Back Squat

MetCon:

21-18-15-12-9-6-3 reps, for time of:

Sumo Deadlift High Pull, 35/25 Kg

Push Jerk, 35/25 Kg

Scale 1:

Barbell 30/20 Kg,

.

Scale 2:

KB SDHP and Barbell AHAP

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Coaches Note:

None

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