RESILIENCE WOD #138
WARM-UP
a. AMRAP 5:00
6 x Shuttle run (5m)
10 Jump rope / lateral jumps
3 Inchworm push-ups
b. Mobility
Cat cow 1 x 15 reps
Bretzel 1 x 10 reps / côté
Prone thoracic rotation 1 x10 / côté
Downward dog 1 x 10 reps
SPECIFIC WARM-UP
2 – 3 Sets
8 Down-ups
25 Double unders / Single unders / lateral jump
1 – 2 Wall walk / Scaled wall walk
MET-CON
For time (15:00)
1 Wall walk
10 Double unders
3 Wall walk
30 Double unders
6 Wall Walk
60 Double unders
9 Wall walk
90 Double unders
15 Wall walk
150 Double unders
21 Wall walk
210 Double unders
Scale (15:00)
For time
1 Scaled wall walk
10 Single unders
3 Scaled wall walk
30 Single unders
6 Scaled wall walk
60 Single unders
9 Scaled wall walk
90 Single unders
15 Scaled wall walk
150 Single unders
21 Wall walk
210 Single unders
Foundations (15:00)
For time
1 Bear crawl
10 Jumping jack
3 Bear crawl
30 Jumping jack
6 Bear crawl
60 Jumping jack
9 Bear crawl
90 Jumping jack
15 Bear crawl
150 Jumping jack
21 Bear crawl
210 Jumping jack
1 bear crawl = 1 allé de 1,5m
Equipment free
For time (15:00)
1 Wall walk
10 lateral jumps
3 Wall walk
30 Lateral jumps
6 Wall Walk
60 Lateral jumps
9 Wall walk
90 Lateral jumps
15 Wall walk
150 Lateral jumps
21 Wall walk
210 Lateral jumps
Categories: Crossfit