CrossFit WOD
DYNAMIC WARM UP
400m run
Mobility
10 GHD Sit-Ups
10 GHD Hip extensions
10 Push-Ups
1 minute at bottom of squat wide stance
1 minute at bottom of squat narrow stance
SKILLS:
Work on pistol progressions– add weight (dumbbell or kettlebell-Advanced)
10 second handstand hold
Practice handstand walking to wall (advanced)
STRENGTH
Every 90 seconds for 5 sets:
10 High Bar Back Squats @ 60% of 1RM
METCON
AMRAP 12 mins:
30 Walking Goblet Lunges (M-53#/W-35#)
10 Box Jumps (24″/20″)
Raptor Sled Push (Length of garages, up and back)
-then-
800m Cool Down run
Scale as needed.
Boot Camp WOD
8 Min AMRAP
10 Lateral Box Step Overs
20 (10/10) Russian Twists
-1 Min Rest-
8 Min AMRAP
10 DB Thrusters
20 (10/10) Lateral Hops over DB
-1 Min Rest-
8 Min AMRAP
10 Straight Leg Sit Ups
20 (10/10) Jumping Lunges
