WOD 191013 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:00 Pigeon Stretch per side

  • 1:30 Frog Position

  • 1:00 Ankle Stretch per side

8:00 for quality:

  • 50 SUs

  • 0:30 Plank

  • 15 AbMat Sit-ups

  • 5 Glute Bridges

2. Skill Conditioning

<total 25:00 including set up>

3 Sets with 2:00 rest between:

  • 100' Single DB Overhead Walking Lunge

  • 25 Hip Extensions

  • 12 Single DB Box Step-ups

Notes:

1. Use the weight that you can maintain quality of movement.

2. Alternate hands every 50' for the overhead lunge and alternate legs every step for the weighted step-ups.

3. Weight on the shoulder for all step-ups.

4. Modify: Hip Extensions: Banded Good Mornings or Barbell Romanian Deadlifts.

3. WOD

<total 20:00 including set up>

“Underbelly”

50-35-20:

  • DUs

  • AbMat Sit-Ups

Then 50-35-20:

  • DUs

  • Air Squats

Notes:

1. Modify: 75-50-35 SUs.