| a) WARM UP:
3 rounds:
- Side shuttle to the end of the gym and back
- Run to the end of the gym and back
- 10 squats
- 10 jumping jacks
- 10 arm circles
Then prepare for the chipper. |
| b) WOD:
For Time:
- 30 Box Jumps (24/20)
- 30 C2B Pull Ups
- 30 KB Swings (53/35)
- 30 Front Squats (95/65)
- 30 Toes to Bar
- 30 Push Press (95/65)
- 30 Deadlifts (95/65)
- 30 Wall balls (20/14#–>11/10’)
- 30 Bar Facing Burpees
- 30 Double Unders
** scale weights and reps as per your coach
Time cap: 25 mins |
| c) MIDLINE:
On the Minute x 12 (4 rounds):
- Min 1 – :35s of Sit Ups
- Min 2 – :35s Glute Bridges
- Min 3 – :35s Left Side plank hold
- Min 4 – :35s Right Side plank hold
Not for score, but for quality repetitions.
|
d) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
|
CrossFit and Personal Training 