Wednesday’s WOD OCT. 7th

DAY THREE

Warm-up (:

Classic CrossFit Warm-up/ 3 rounds:

15 Samson stretch (30 second hold)

15 overhead squat

15 sit-up

15 back extension

15 pull-up

15 dip

 

Dynamics & Mobility:

trainers standard

 

Skill (gymnastics):

30-20-10 (NFT – not for time)

Push-ups

Hollow sit-ups (v-sit ups or tuck crunch)

Scaling the movements properly and making sure movement is ON POINT TODAY! Form before weight ALWAYS. Trainer do proper demonstrations of each movement.

WOD (SPRINT)

CAT ONE:

50 wallballs 30#/20# – 10ft

500 m row

40 ab mat sit-ups

CAT TWO:

50 wallballs 25#-10ft /20-9ft#

500 m row

40 ab mat sit-ups

CAT THREE:

50 wallballs 20#-9ft/14#- 9ft

500 m row

40 ab mat sit-ups

CAT FOUR:

25 wallballs 14/10#

250 m row

20 ab mat sit-ups