RESILIENCE WOD #22
WARM-UP
a. Squat flow 3:00 – 5:00
b. 3 Sets
30” Moutain climb
30” No push-ups burpees
30” Lunges w/ twist
30” rest

STRENGTH

a. Split squat
4 x 4 – 6 reps / côté
Tempo 2020
2” pour descendre, 2” pour remonter

b. 3 Sets
8 – 12 Weighted frog pump
30” – 45” Arrested superman hold
Rest as needed b/w sets

MET-CON
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Russian swing
3 – 6 – 9 – 12 – 15 – 18 – 21
Burpees tuck jump

 

Categories: Crossfit