WOD 190810 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

21-15-9 / 15-9-6:

  • Cal machine

  • Push-Ups

  • V-Ups

Then:

  • 0:15 Upward-downward dog positions (4x)

  • 0:30 weighted ankle stretches (4x)

2. Skill

<total 15:00>

GHD Sit-Ups

12:00 practice:

  • Beginners: Use one GHD to teach set-up and technique

  • Intermediate: Use the other GHD to do 5 sets of 10 with a focus on correct form (driving with the hips)

  • Advanced: 5x10 + WB

3. WOD

<total 30:00>

“Cool Whip”

For Time (TC=25:00):

3 Rounds:

  • 21/15 Calorie Row

  • 75 DUs

Then 3 Rounds:

  • 20 DB Snatches (22.5/15)

  • 12 Lateral DB Burpees

*Notes:

1. Scaling: 120 SUs; 15/10 kg DB

2. Pace the row and the burpees to go for large sets on the double unders and dumbbell snatches.

3. Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor.