my-crossfit-motivation

WOD: Thursday, 8 December 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

.

THORACIC FLOW

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

.

WEEKLY SPECIAL:

20m Seal Roll, Bridge, V-Up complex

+

10 GHD Sit-Ups

.

STRENGTH:

10 min to establish a 1RM 

Sumo Deadlift High-Pull

.

MetCon:

.

5x 3 Min AMRAP

12 Slamballs 9/6 Kg

5 Lateral Burpees OTB

12 Thrusters 40/30 Kg

Rest 1 min. Restart the amrap. 

.

Scale 1:

Slamball 6/3 Kg, Thruster 30/20 Kg

Scale 2:

Slamball pick-up, std burpees, Thruster AHAP

.

Coaches Note:

None

Advertisements