| a) WARM UP:
3 Rounds:
- 10 jumping jacks
- 10 banded good mornings
- 5 squats
- 5 push ups
Finish with :30 sec calf stretch per leg
Take 10 mins to discuss the DL – technique and positions. |
b) Jamie’s WOD:
- 100m run (to speed bump and back) (scale: 150m row only if running hurts)
- 15 Deadlifts (185/135)
- 200m Run (to corner of building and back) (scale: 350m row)
- 50 Double Unders (scale: 1 min of DU attempts)
- 400m Run (600m row)
- 50 Double unders
- 200m Run
- 15 DL
- 100m Run
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c) GYMNASTICS WORK:
- 20 wall walks – for quality (nose to wall, keeping hollow position as best as possible)
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| d) ACCESSORY WORK:
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e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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CrossFit and Personal Training 