By Matt Posted On June 22, 2017 Categories : WOD

22/06/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Two rounds, as preparation:

200m Run

10 Russian Baby Makers

1 width old bear

1 width young bear

1 width high knees

1 width heel flicks

The Beep Test (AMRAP – Rounds and Reps)

20m Shuttle Sprints

Core Complex 3

As many reps as posdible of:

1 Hollow Hold

1 Superman Hold

1 Ab-tuck

1 Hollow Hold

1 Superman Hold

2 Ab-tucks

Continue adding 1 rep each time…

Your set ends if you touch the floor or hold your legs for longer than 1 second.

Scapular Finisher

Three Rounds, for quality:

15 x Face Pulls

10 x Pull Backs

10 x Straight Arm Pull-Downs