Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
15 Supermans
Bear Crawl Down
Crab Walk Back
15 Matrix Turns
15 High Box Step ups
5 Burpee Broad Jumps
15 Squats
Fitness:
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2 sec descend
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
WoD:
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots
Performance:
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 2 sec descend
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
WoD:
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Mobility:
Banded Shoulder Stretch
LAX to traps
Mash Lats and Quads
Roll posterior
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SATURDAY 20210417
FRIDAY 20210416
