Uncategorized

Plank you very much Coach !!

By March 25, 2020 No Comments

Lion’s Head CrossFit – CrossFit

Warm-up

3×10 of Passthroughs, Around the World, Snatch Balance (working to depth), toe touches, Samson Lunges, Arm Circles forward and reverse.

**Use a towel, curtain rod, broom stick, pvc pipe…..for PVC / OH work

Metcon (AMRAP – Reps)

Burpee Challenge
200 Burpees

A: Metcon (No Measure)

Run Walk Jog
This is the dynamic warm-up for todays WOD. Should get blood flowing.

** Run 30 Seconds

** Walk 1 Minute

** Jog 1 Minute

** Walk 30 Seconds

Do this for 9 minutes total.

B: Metcon (Time)

For Time (after buy-in)
Buy-In is 50 Hollow Rocks and then 25 Ab Crunches.

Then:

Accumulate a 12min. Plank Hold

Every time you rest, complete in this order 1 round:

10 Air Squats

10 Superman Holds

10 Jumping Jacks

*Every time you rest, clock stops. Clock starts again accumulating toward 12 min plank hold when you start plank again.

*Buy-in is before plank hold without a clock.

Pretty straightforward if you can read.

Leave a Reply