*** WOD 03/05 ***
WARM-UP
40 – 30 – 20 – 10
Jumping jack
*After each set perform
10” Single arm FLR / côté
3 inchworm puhs-ups
10 band pull aparts (supination)
STRENGTH
4 SETS
12 – 15 DB Floor press @ aussi lourd que la forme le permet
Tempo 11X1
rest 30” -45”
12 – 15 DB Hammer curl @aussi lourd que la forme le permet
Tempo 11X1
rest 30” -45”
MET-CON
AMRAP 12:00
24 Push-ups
18 Ball slam @15/9kg
12 Single arm OVH DB lunges @22,5 / 15kg
ACCESSORY
3 Sets
15 – 20 DB lateral raise
rest 30”
20 – 30 Hollow rocks
Categories: Crossfit