Warm Up:
Warmy
Suicide
10 barbell rows
10 K2E push ups
Down side step, back karaoke
Down hamstring stretch, back lunge twist
5 broad jumps
Calf stretch
Weightlifting;
Behind the neck press 5×2, @50%, 60%, 65%, 2×2@70% (use light weight if you’ve never preformed exercise).
Xfit WOD:
Teams of 2 complete 10 rds. for time of;
400M row (split between partners), if rower in use full gasser (down and back 8 times, split between partners)
15 (each) wall balls (20/14) – odd rds partner holds plank
15 (each) box jumps (24″/20″) – even rds partner holding bottom squat position
Pull up work
16,11,9,9,9
No comments yet.