WOD Vendredi 13.05.3016 CrossFit Le Cannet
WARM-UP
MOBILITY
Seated straddle 3′
Then 2 Rounds of
Crossed Shin Archer 1′
Seated Crossed Shin 1′
SPECIFIC
2 Rounds
Diamond push-ups x5
PVC pass-through x10
Good morning x10
GYMNASTIC
Ring Dips Progression
L’athlète choisi la progression adaptée à son niveau:
– Box Dips 5×5
– Standing Ring Dips 5×5
– Negative Dips 5×5
– Full Ring Dips 5×5
– Weighted Ring Dips 5×5
CONDITIONING
WOD “DT”
5 Rounds for time (Rx 70/45)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
CORE ACTIVATION
3 Rounds (Rx 9/6)
Weighted Glute Bridge x10
Weighted Sit-Ups x10
CrossFit Le Cannet