RESILIENCE WOD #47
WARM-UP
a. Not for time
10 – 8 – 6 – 4 – 2
No push-ups burpees
*After each set => 6 x shuttle run (5M)
b.Thoracic flow (3 – 5:00)
STRENGTH
a. 3 Sets for quality
10 – 25 Hollow rocks
8 – 12 Z-press
b. 3 Sets for quality
10 – 25 Arch rocks
8 – 12 Bent over row
MET-CON
AMRAP 12:00
12 Walking lunges
8 Handrelease push-ups
20” Front leaning rest
Advance : weighted vest
Walking lunges
Handrelease push-ups
Front leaning rest
Categories: Crossfit