WARM-UP
a. Thoracic flow 3 – 5:00
b. 3 Sets
5 Inchworm push-ups
20” Pike HS hold
8 Reverse scap push-ups
20” Crab walk
SKILL/STRENGTH
For quality
EMOM 16 – 20:00 (4 à 5 rounds)
Minute 1 : 12 – 15 Prone lift off
Minute 2 : 20” – 30” L-Sit / Tuck L-Sit
Minute 3 : 8 – 12 Bench dips
Minute 4 : 30” – 45” Plank step ups
MET-CON
AMRAP 10:00
7 Handrelease push-ups
8 m single arm OVH lunges (right arm)
7 Handrelease push-ups
8 m single arm OVH lunges (left arm)
*Si pas la place pour faire 8m de lunges, remplacer par 12 reps de OVH lunges sur place
Handrelease push-ups
SIngle arm overhead lunges
Categories: Crossfit