Wednesday 180502

I. General Warm-up

10 Kang Squats

10 Squatting Thoracic Rotations

2 Perfect stretch/side

5 Down-dog/Up-dog Transitions

 

II. Transition

3 RNFT:

10 Lateral Medball Rotational Throws/side

10 Reverse Lunges (5/leg)

20-40 DU/SU

 

III. Workout Of The Day

50-40-30-20-10

Wallball Shot @20/14; 16/10; 12/8

100-80-60-40-20

Double-Unders (2x Single-Unders)

*25 minute cap

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Tough grinder of WBS and Jump rope. Descending rep scheme allows for an aggressive pace. Try to hold on for big sets.

 

IV. Accessory, Recovery, Community

Couch stretch 3:00/side

 

V. Supplemental Work

Wednesday:

5 rounds for quality:

10 SA DB Rows/arm @ as heavy as form allows

:30s HS Hold

 

Crossfit Enhance