Cocktail

Posted: 08/22/2016 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

2x:30 couch stretch (per leg)

Band walks (orange band around ankles)

-10 steps forward

-10 steps backward

-10 lateral steps (10L/10R)

10 RDL 45/35

strength 

4 rounds (every 3min)

10 RDL

10 barbell glute bridges

(back on floor or bench)

WOD

“surfer on acid”

3 rounds for time:

run 400m

21 burpees

Assessory 

4 super sets

6 weighted chin ups

10 supinated barbell bent over row

 

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