RESILIENCE WOD #19
WARM-UP
3 Rounds not for time
10 Quadruped thoracic rotation / côté
30” reverse plank
10 m Quadruped crawl
8 Jefferson curl
GYM SKILL
a. CORE
EMOM 9:00
Minute 1 : 0’45” Hollow hold
Minute 2 : 0’45” Arch hold
Minute 3 : 10 – 20 Deadbug
b. STRENGTH
3 Sets
0’20” – 0’30” Pike HS hold
15 bent over reverse fly (DB ou objets léger)
c. ACCUMULATION
1 x Max strict HSPU ou Push-ups ou Knees push-ups
-then-
3 x 50 – 60% Max rep
Rest as needed b/w sets
MET-CON
3 SETS
AMRAP 3:00
Max reps Man-Makers
Rest 1:00 b/w sets
Score = total man-makers

 

Categories: Crossfit