| a) WARM UP:
3 rounds:
- 10 air squats
- 10 mountain climbers
- 10 arm circles – both directions
- 10 push ups
- 10 jumping jacks
Finish with :30s calf stretch |
| a) WOD:
15 min AMRAP:
- 30 Double Unders (scale: 0:30 secs of double under attempts + 60 single unders)
- 15 Power Cleans (115/80)
- 30 Double Unders
- 15 Toes to Bar (scale: hanging leg raises)
|
| c) MIDLINE:
For Quality, 3 Sets:
- :20s L-Sit
- :30s Wall-Facing Handstand Hold
- :40s Standing front rack hold (taken from the rack) (85% of front squat)
Rest as needed between sets. |
d) ACCESSORY WORK:
- Accumulate 5:00 in a front plank
|
e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
|
CrossFit and Personal Training 