*** WOD 11 / 05 ***
WARM-UP
30″ single unders
20″ judo push ups
30″ single unders
20″ squat Thoracic openers
30″ single unders
20″ scapular push ups
30″ single unders
20″ reverse plank scap push ups
30″ single unders
20″ star plank / side
SKILL /STRENGHT
4 SETS
6 – 8 half kneeling single arm kb press / side
then
15 – 20 seated banded low row
then
16 – 20 russian twist
MET-CON
EMOM 20′
Minute 1 : Max reps burpees
Minute 2 : 30 m double kb Farmers carry @ 2×32/24kg
Minute 3 : Max reps sumo deadlift high pull @ 42,5/35kg
Minute 4 : 50 double unders
score = Burpees + Sumo deadlift
Categories: Crossfit