WOD 190801 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • Stretch on your own and prepare for the WOD

2. WOD

<total 25:00>

“Air BnB”

5 Rounds:

  • 1:00 AbMat Sit-ups

  • 1:00 Air Squats

  • 1:00 Machine

  • 1:00 Rest

3. Mobility

<total 20:00>

  • 20:00 ROM WOD

Conditioning wod

1. Warm-Up

(total 15:00)

  • 10 Russian Baby-Makers

  • 10 KB Deadlift

Then EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m Bear Crawl (Robotic Dog)

  • 0:30 - 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 25:00)

E2MOM 20 (5 Rounds):

  • 5 Barbell Hip Thrusts @ 20X1 (build-up weight each round)

  • 25 Band Pull-Aparts @ 1010

3. WOD

(total 15:00)

For time:

  • 24/16 Cal Bike

  • 60 KB Swings (20/12)

  • 24/16 Cal Row