Mobility Training:
HAM Complex
5x Hip Swivel each side
10x OHS w/45 lbs. bar
10x Hand walkouts
3x Scorpion strikes each side
Movement Prep:
6x Clapping pull-ups
30x Plyometric push-ups w/med ball
20x Wall balls
15x Plyometric push-ups w/med ball
10x Wall balls
9x Clapping Pull-ups
Work Capacity:
5 Rounds for time
10x Burpee pull-ups
10 yds. Handstand walk
Did Crossfit WOD instead:
ReplyDelete3 Rounds:
30x KB Swings 1.5 pood
25x Wallballs
20x Pull-ups
Wore a 20 lbs. vest for session finished in 10:23!
Played outside instead.
ReplyDeleteWarmup:
50 Jumping Jacks
40 Grasshoppers
30 Air Squats
20 Burpee Broad Jumps
10 BW Rows
2 Mile Run: 18:51
Stretch
Pushups:
20x Decline
15x Decline
20x Flat