WOD 190711 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • Stretch on your own and prepare for the WOD

2. WOD

<total 35:00>

For Time (TC=30:00:

  • 30 DBs Clean and Jerks (15/10)

  • 1 Mile Run

  • 10 Rope Climbs

  • 1 Mile Run

  • 50 Burpees

3. Mobility

<total 25:00>

  • 25:00 ROM WOD

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • Banded Scarecrow

  • 10 Reverse Snow Angels @ 3030

Then 2 Rounds:

  • 0:30 Hollow Hold

  • 0:30 DB Floor Press (light-medium weight)

  • 0:30 WB Ball Pec Activation

  • 1:00 DU Practice

  • 0:30 Rest

2. Skills & Strength

<total 20:00>

E2MOM 18 (3 Rounds):

  • 8 DB Bench Press @ 21X1

  • 12 Bent-Over DB Reverse Flies

  • 6 L-Sit Tuck to Extension b/tw PLYO Boxes @ 1212

3. WOD

<total 20:00 >

5RFT:

  • 10 Stationary Dips

  • 10 DB Push Presses (15/10 ^2)

  • 10 Burpees