WOD 191012 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 1:30 Couch Stretch per side

  • 1:00 Pike Stretch

  • 1:00 Thoracic Opener

2 Rounds of 0:30 on/0:30 off:

  • SUs

  • Superman Rocks

  • Hand on the toes Good Morning

  • Hollow Rocks

2. WOD

<total 30:00 including set up>

“BFF”

AMRAP 20:

  • 100 DUs

  • 50 Wallballs (9/6)

  • 40 Calorie Row

  • 30 Alt Single DB Power Snatches (22.5/15)

  • 20 Toes to Bar

  • 10 Bar Muscle-ups

3. Capacity Builder

<total 15:00 including set up>

EMOM 10:

  • 8 WB-Facing Burpees