*** WOD 21/04 ***
WARM-UP
3 Rounds not for time
50 Single unders
10 Alternating single leg deadlift (bodyweight)
4 Inchworm push-ups
20” – 25” Side plank / côté
b. Lower back mobility / activation 5:00
STRENGTH
Deadlift
4 x 8 – 10 reps @Tempo 4111
4” pour descendre, remonter normalement
Aussi lourd que la forme le permet
Rest as needed b/w sets
MET-CON
AMRAP 12:00
20 Sit-ups
40 Thrusters @20/15kg
100 Double unders / single unders
Scale :
AMRAP 12:00
10 Sit-ups
20 Thrusters
50 Jump rope
Accessory
3 – 4 SETS
30” Single leg wall sit / côté
30” Single leg glute bridge / côté
Rest as needed b/w sets
Categories: Crossfit