| a) WARM UP:
3 rounds of:
- 10 kb swings – light
- 10 goblet squats
- 10 mountain climbers
- :30 sec door stretch on each arm
Prepare for the wod – tire flip and wall walk technique. Demos and attempts.
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| b) WOD:
30 min AMRAP:
- 4 Wall Walks
- 6 Tire Flips
- 8 Push ups from Tire (feet on the tire)
- 10 Kettlebell cross body walking lunge – 5 per side (athlete holds 1 db or kb over head, while holding another kb or db in the opposite hand down by their side. Do 5 lunges, then switch – choose weight to do all 5 on each side unbroken)
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c) ACCESSORY WORK:
- Towel or rope hangs and pull ups
** grab a large towel from the maintenance closet – roll it up and drape it over a pull up bar or hang from a rope and accumulate :20 seconds hold + 5 pull ups
Repeat 5x |
d) POST-WOD RECOVERY:
- 2 min pigeon pose
- 2 min couch stretch
- 2 min roll your feet
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CrossFit and Personal Training 