Tuesday Dec 11, 2018

Warmup

  • :30 Seconds *Using 10# Plate *
    • Forward Jumps to Plate
    • Active Samson
    • Lateral Jumps Over Plate
    • Active Spidermans
    • In and Out Jumps to Plate
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Jump Rope
      • 5 Power Cleans
      • 10 Jump Rope
      • 5 Toes to Bar
  • WOD “Criss Cross”
    • AMRAP 15:
      • 30 Double Unders
      • 15 Power Cleans (115/80)
      • 30 Double Unders
      • 15 Toes to Bar
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external rotation