Warm-up

a. Hips flow 3 – 5:00

b. 2 Sets
10 Scap walk – up / côté
8 Side clamshell / côté
8 Air squat tempo

Skill

3 SETS

8 Cossack squat (jambe droite)
-then-
10 – 15 Hollow rocks
3 – 5 Alligator rolls
10 – 15 Arch rocks
-then-
8 Cossack squat (jambe gauche)

Rest as needed b/w sets

MET-CON

AMRAP 10′
200 m run
20 walking lunges
10 Strict push-ups burpees

5:00 rest

AMRAP 10′
10 Sit ups
20 Air squat
30 Plank shoulder tapes

 

Categories: Crossfit