WOD 6/7/16

CROSSFIT WOD

CORE:  
REPS: 30 sec hold  SETS: 4
"Plank Complex" Note: I want you to do a plyo metric hold with each of these positions in other words squeeze everything from the neck down glutes, core ect for the full 30 sec you should be shaking a little.

  • Reverse Hollow Rock
  • Side Plank right side
  • Side Plank left side

DYNAMIC WARM UP: 
REPS: 20  SETS: 1

  • Single arm /Single Leg band press x 20 reps each side
  • Single arm /Single Leg band press x 20 reps each side
  • Curtsy Squat ( 10 reps per leg)  

Metcon: x 3 Sets of each Super Set
Super set : Skaters x 30 ( 15 each side) / Push ups x 10
Super Set: High Pulls strict x 30 reps ( 45 #/ 25#) / Wall Ball #8
Boxing x 30 each arm ( heavy bag) / 30 kicks ( 15 each leg) 
Note: do all 3 sets of each super set before moving on to next set of exercises

Stretch: 5-10 minutes ( Static Stretch/Foam Roll ect.) 

Motivation:
"Focus on Health and performance will follow"
Dr. Cory Holly