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CrossFit WOD for Friday 12/15

HIIT (High-Intensity Interval Training) Class sample

SHORT INTERVAL

:40 on/:20 off for 16:00
– speed ladder (trainer’s choice: medium difficulty)
– lateral shuffle shuttle
– med ball side throw
– rower

:45 on/:15 off for 15:00
– running jump rope
– slam ball squat thrusts
– dynamax knee strikes

:20 on/:10 off for 12:00
– frog pump
– (burpee) box jump overs

Post attendance!

Gymnastics Strength WOD

leg development

– tabata step ups
– 150 GHD hip extensions
– 200 calf raises (full ROM w/ control)
– 250 weighted crunches (https://www.youtube.com/watch?v=6L5GptvvQaU)

squat series, stretching, then ABMAGGEDON

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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