1:30 of dubz/singles
PVC Upright rows x 10
PVC Around the World x 10 (R/L)
Arm circles x 10 (R/L)
RKBS x 10 (medium weight)
Cobras x 8-10 (coaches choice on your count)
Quad Stretch x :15-20 per side
Push Up Lunge x 6 per side
Standing Hamstring Stretch x :15-20(both legs)
Side lunges x 20 total
90 Hip Rotations x 20 Total
Free Stretch 1-2 minutes

Core Work
50 Hollow rocks
40 weighted abmat sit-ups
30 Seated leg lifts (hip flexor)
20 V-ups
10 strict T2B
*30 sec Reverse plank hold in between each movement*

Skills Work
Pistol progression:
– foam roller: with L calf on roller, place R leg on top of left and elevate body off the ground. With toe pointing straight up, perform 5 circle L then R, then flex and point 5 reps. Rotate toes 45degrees out and repeat sequence, then rotate toes in and repeat sequence
– low dragon: drop into low lunge and push knee forward over the toes, lean body weight into the leg. Relax calf muscles and stretch deeper into the lunge. Hold for 90 sec each leg
– low n slow pistols: slowly lower into the bottom of the squat and hold for 3 seconds before rising (can use assistance to rise). perform 15 reps on each leg
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
3 MU
6 Goblet Squats
9 KBS (70/53)

1 min rest

5 min AMRAP
12 half depth pistols (use box or bench)
15 RKBS (70/53)

1 min rest

5 min EMOM
30 Dubs ( SX 30 singles)

Strength Programming
4xMax Strict Pullups
SS with
4×6 Strict HSPU

4×10 DB Row
4×10 Rear DB Flyes

Comp Training
10 Min EMOM
30/30 Max Cal Row
20/40 Max Assault Bike Cals

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