WOD 190806 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

  • 1:00 Ankle Dorsiflexion (each side)

  • 1:00 Couch Stretch (each side)

Then 1:00 stations:

  • A: Spiderman & Reach

  • B: Lateral Single Leg Box Step-ups

  • C: Samson Stretch

  • D: Jumping Air Squats

2. WOD

<total 35:00>

“Kelly Rowland”

For Time (TC=30:00):

Buy-In:

  • 50/35 Calorie Row

3 Rounds of “Kelly”:

  • 400m Run

  • 30 Box Jumps (24/20)

  • 30 WB shots (20/14)

Cash-Out:

  • 50/35 Calorie Row

"*Notes:

1. Choose weights that you can complete WB in 3 sets each round.

2. Push for bigger wallball sets within the workout today.

3. Goal: 20-25mins.

4. if raining: 28/20 cal bike or 500m Row or 400m Ski"

3. Midline

<total 15:00>

3 Sets:

  • 1:00 D-Ball Hold

  • 20 GHD Sit-ups

  • 2:00 Rest

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 1:30 Ankle Dorsiflexion (each side)

  • 10 Hamstring + Thoracic Stretch (each side)

  • 25m Forward Bear Crawl (Robotic Dog)

  • 25m Backward Bear Crawl (Robotic Dog)

  • 10 Single-Arm KB/DB OHS (each arm)

2. Skills & Strength

(total 20:00)

E2MOM 18 (3 Rounds):

  • 4 KB Front Squat @ 42X1 (^2)

  • 1:00 Front-Leaning Rest on Rings

  • 8 DB Row @ 20X1(each arm)

3. WOD

(total 20:00)

AMRAP 15:

  • 20/15 Cal Assault Bike

  • 20 Push-Ups

  • 10 WB Shots (9/6)