WOD 190712 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

2 Rounds:

  • 20 Calorie Row

  • 10 Good Mornings

  • 15 Calorie Ski

  • 1 Round of Strict Cindy

2. Skill

<total 15:00>

Stamina Squats

4RFT (TC=12:00):

  • 9 Back Squats

*1-Rep Max Back Squat*0.9*0.7

3. WOD

<total 30:00>

“Encore”

3RFT (TC=25:00):

  • 750m Row

  • 50 Air Squats

  • 10 DBs Squat Cleans (22.5/15)

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 1:00 Banded Lat Stretch (each side)

  • 1:00 Band Distracted Hamstring Flossing (each side)

  • 1:00 Ankle Dorsiflexion (each side)

Then E2MOM 6 (3 Rounds):

  • 20 Single-Arm KB Swings (10 each arm)

  • 50 Meter KB Suitcase Carry (25m each arm)

2. Skills & Strength

<total 20:00>

Every 1:30 for 15:00 (2 Rounds):

  • 30 KB Deadlifts @ 1010

  • 20 Prone Banded Hamstring Curls 20X0

  • 1:00 Wall Sit

  • 1:00 KB Farmer’s Carry

  • 10 BB Rollouts @ 2011

3. WOD

<total 15:00>

AMRAP 10:

  • 400/300m Row

  • 25 KB Swings (20/12)