WOD 190928 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00 including set up>

  • 2:00 Puppy Pose

  • 2:00 Lats Foam Roll per side

3 Rounds:

  • 1:00 Machine

  • 0:45 Spiderman + Reach

  • 0:30 Glute Bridges

  • 0:15 Push-ups

2. Skill

<total 20:00 including set up>

Handstand Practice:

  • 15:00 practice for Handstand Push-up or Handstand Walk

3. WOD

<total 25:00 including set up>

“Mighty Ducks”

1RFT (TC=20:00):

  • 20 DB Clean and Jerks (22.5/15)

  • 400m Run

  • 5 Rope Climbs

  • 400m Run

  • 50 Burpees

  • 400m Run

  • 20 DB Clean and Jerks

Notes:

1. CLEAN AND JERKS: Single DB, and switch arm every 5 reps.

2. ROPE CLIMBS & BURPEES: Think “smooth is fast.”

3. RUNS: Find a pace that allows you to stick with your plan on the inside movements.

4. Modify: 400m Run = 500m Row/Ski, 28/20 cal Bike.