WOD 190713 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 50 Jumping Jacks

Then 2 rounds:

  • 5 HS wall walks

  • 10 walkouts

  • 16 lunge jumps

Then:

  • 5 Spider-Man & Reach (each side)

  • 0:45 floor pec stretch (each side)

2. Skill

<total 15:00>

DB Shoulder Presses + Floor Presses

Every 1:30 for 12:00 (4 rounds) alt:

  • A. 8 DB Shoulder Presses

  • B. 8 DB Floor Presses

3. WOD

<total 25:00>

“Nail Biter”

4 Rounds for Max Reps, 2:00 rest between rounds:

  • 1:00 T2B

  • 1:00 Power Snatches (20/15)

  • 1:00 Thrusters (20/15)

  • 1:00 Cal Machine