*** WOD 28/04 ***
WARM-UP
a. 3 rounds not for time
4 inchworm push-ups
8 prone lift off
10 Box step up
15 Band pull aparts
b. Thoracic flow 3:00
SKILL / STRENGTH
3 – 4 SETS for quality
1 -3 Wall walk + 20” – 30” Wall facing HS hold
8 – 10 Seated DB/KB press @ Tempo 31X1
6 – 8 Three point DB row / côté @ Tempo 31X1
rest as needed b/w sets
MET-CON
For time (15:00)
27 – 21 – 15 – 9
Burpees box step up
Handstand push-ups
*After each set perform
50 m double KB front rack carry @ 2 x 32/24kg
Scale :
*HSPU
=> Abmat + Plate en dessous
=> Box Pike HSPU
=> Push-ups
=> Box push-ups
Categories: Crossfit