Vigor CrossFit WOD 9.8.2016

Warm-up – General

Jump Rope (Singles or doubles)

Plank

Lunge (in place – Step back)

AbMat Sit-up

:20/:10 x 16 (Cycle through)

Warm-up – Mobility/Stability

Quadruped: Spinal Flexion/Extension

QPED: Trunk Rotation – L

QPED: Trunk Rotation – R

QPED: Transverse Squeeze

:20/:05 x 8 Intervals

WOD

Swing (H2H – Hand to hand): 30 (24kg/16kg)

Backward Lunge Steps: 30 (In place w/KB in goblet position)

Push-Up: 30

4 Rounds for time

Accessory

OHS 1×20 RM

Extra Credit

Wall Ball: 10 (#30/#20)

T2B: 5 w/Ankle Weights

OTM 10 Minutes

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