WOD 190614

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

3 Rounds:

  • 5 Wall Squats

  • 10 Stiff-Legged Deadlifts

  • :15 Deadhang Hold

  • :30 Warrior Squats

Then 5-4-3-2-1:

  • Walkouts

  • Spiderman + Reach (each side)

2. WOD

<40:00 total>

“52 Cards”

For Time:

  • Hearts: KB Swings (24/16)

  • Spades: Burpees

  • Clubs: AbMat Sit-Ups

  • Diamonds: Goblet Squats (24/16)

  • Aces: 75 DUs/100 SUs

CONDITIONING WOD

A.

<40:00 total>

  • Active Samson & Banded Shoulder Stretch

Then, for time (TC=:

  • 50 Alternating Reverse DB Lunges with Farmer’s Carry (15/10)

  • 400m Run

  • 40 DB Push Presses (15/10)

  • 400m Run

  • 30 Alternating Single-Arm DB Snatches (15/10)

  • 400m Run

  • 20 DB Box Step-Overs (15/10)

  • 400m Run

  • 10 Strict Pull-Ups

  • 400m Run

B.

<15:00 total>

EMOM 9:

  • 20 Hollow Rocks x 20

  • 20 Supermans

  • 15 DU / 30 SU