WOD 190625 (二)

CROSSFIT WOD 

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 200m Row, 20 Banded Good Mornings
  • 200m Run, 16 AbMat Sit-Ups
  • 200m Row, 6 Suitcase Deadlifts (per side)
  • 200m Run, 8 Scapular Pull-Ups


2. Skill 1

<15:00 total>

Strict Handstand Pushups

  • 1 Attempt for Max Reps


3. Skill 2

<15:00 total>

Strict Pull-Ups

  • 1 Attempt for Max Reps


4. WOD

<20:00 total>

“Helen”

3RFT:

  • 400m Run
  • 21 KB Swings (24/16)
  • 12 Pull-Ups

 

CONDITIONING WOD 

A.

<15:00 total>

  • 2:00/each side Hip Opener + Glute Activation
  • 1:00 Banded Scarecrow
  • 10 Over-Under Hip Opener
  • 8 rounds of Tabata Plank (:20 work / :10 rest) — rotate through plank positions


B.

<25:00 total>

5 rounds:

  • 6/leg DB Bulgarian Split Squats @ 30X1
  • :30 Rest (after each leg)
  • 8 Supinated-Grip Bent-Over DB Rows @ 21X0
  • :30 Rest


C.

<20:00 total>

2 rounds for times, 5:00 rest between rounds: 

  • 50 Cal Row
  • 50 WB Shots (9/6))