WOD 190723 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

5-4-3-2-1:

  • Walkouts

  • Spiderman + Reach (each side)

*After each set, 0:15 HS Hold Stretch

2. Conditioning

<total 20:00>

  • 2K Row For Time

3. Gymnastic Conditioning

<total 15:00>

For Time (TC=10:00):

  • 30 Strict Handstand Pushups

  • 30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:

  • 200m Run

4. Midline

<total 10:00>

  • Accumulate 1:30 of an L-Sit on Parallettes

*Every break: 20s in a handstand hold.

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • 1:00 Scapular CARs (each side)

  • 1:00 Hip CARs (each side) *

  • 1:00 Ankle CARs (each side) *

  • 1:00 Toe Mobility Drills (each side) *

Then EMOM 9 (3 Rounds):

  • 10 KB Halos (5 each direction)

  • 10 KB Windmills (5 each direction)

  • 0:45 Dead Bugs (slow and controlled)

2. Skills & Strength

<total 25:00>

E2MOM 24 (3 Rounds):

  • 10 DB Romanian Deadlifts @ 40X1

  • 10 Single-Arm DB Overhead Presses @ 2111 (left arm)

  • 10 Single-Arm DB Overhead Presses @ 2111 (right arm)

  • 10 Strict T2B @ 2121

3. WOD

<total 15:00>

10-9-8-7-6-5-4-3-2-1 FT (TC=15:00):

  • KB Swings (20/12)

  • Goblet Squats (20/12)

  • V-Ups