WARM-UP
a. General warm-up
EMOM 6:00
Minute 1 : 15” Jumping jack + 15” No push-ups bp + 15” lunges
Minute 2 : 30” Forearm plank + 20” Plank walk ups
b. Activation
2 Sets for quality
15 Cat-cow
10 Hip 90/90
10 Active leg raise / côté
MET-CON
AMRAP 12:00
3 Deadlift @80/55kg
6 Burpees over the bar
9 Box jump step down
Equipment free
AMRAP 12:00
3 Odd Object Deadlift
6 burpees over Object
9 Jumping squat
Odd Object Deadlift
Burpees over Object
Jumping squat
Finisher
For quality
Accumulate 2:00 Hollow hold
Accumulate 2:00 Arch hold
Categories: Crossfit