WOD 12.1.14

Main – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Hang Clean (4 X 4 (1.1.1.1) 10 secs btw reps, SQUAT if you can)

Metcon

Michael (Time)

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
GHD Back Extensions, Straight Sit-ups.

GHD sit ps is RX+

Back Extensions should be an anchored hip, with arms crossed in front of chest to the ghd bar, to the point where the shoulders break the plane made from the hip and knee. The more you bend your knees, the higher your shoulders need to elevate. Watch for that common cheat.

30 MINUTE TIME CAP

Cool Down

Foam roll your whole front, then roll over and repeat.

Leave a Reply

*

captcha

Please enter the CAPTCHA text