WOD 4.15.14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
only do reps of 8 per round

Gymnastics

Front Lever (Front Lever 15 attemptes EMOM)

Measure best hold in either lever (both legs out), or hanging with one leg out. If you cannot do that, do 4 X 15 straight arm band pulldowns. Will require figuring out what band to use.

Metcon

Mile Swing (AMRAP – Reps)

10 Minute AMRAP
1mile run plus AMRAP KBS in remaining time 1.5 pood/ 1,0 pood
RX + does 2 pood/ 1,5 pood swings.

Swings only count if the bell is overhead in a straight line through the foot, knee, hip, shoulder, elbow and wrist.

Cool Down

Foam Roll – Low Back, Hip Flexors, IT Band, Quads.

Banded distraction shoulder stretch

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