02-08-18 WOD

Warm-up (No Measure)

cossack lunge, Sampson stretch, alternating front arm swing, hollow/arch raises, four point forearm stretch

Dynamic: coach led: behind the neck push press, behind the neck push jerk, snatch balance progressions

Group: arm raises from child’s pose

CrossFit

Metcon (No Measure)

3 strict handstand pushups +5 handstand pushups (+ 8 strict/8 deficit)

x5
Scaled

no strict, abmat stack, pike pushups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 shoulder to overhead 135/95 (+ 165/110)

5 overhead squats 135/95 (+ 165/110)
Scaled

shoulder to overhead 95/65

overhead squats 95/65

Metcon (No Measure)

10 Turkish get ups/side 25/15 + 2 minutes child’s pose

 

Bootcamp

Metcon (Time)

For time:

50 burpees

Metcon (No Measure)

EMOM 6:

1- lateral parallette jump overs

2- hollow rocks

Metcon (Time)

For time:

50 burpees

Metcon (No Measure)

EMOM 6:

1- box jump overs 24/20

2- arch rocks