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WOD @CROSSFITBULACH - 01. FEBRUAR 2019


REGULAR


WU:

6min AMRAP

10 Lying Shoulder Opener

10 Good Mornings

15m Bear Crawl

15m Crab Walk


A:

'Hero Day'

'Coffland'


6min Hang Hold (from Rack)

*Each time you drop remember your time and perform:

800m Run / 1000m Row

30 Push Up's

Then continue Holding on until you reach your 6min


C:

Depending on Time left

3x8-10 Reps DB Lateral Raises 

https://www.youtube.com/watch?v=pOmbQuGeHf8


METCON


WU: 

8' Trigger Points Release with Foam Roller and Mobility Balls

100 JJ


A: 

18' EMOM

1) 24 Reverse Goblet Lunges

2) 12 Push Ups

3) 14 DB Thrusters

4) 14 Renegade Rows

5) 60 MT Climbers

6) 10 V-Ups


B:

2' Max Cal Row, then for time

2 Rounds of

20 Wall Balls 20/14

20 Box Jump Overs

20 K2E

20 Burpee Broad Jumps

20 Superman

20 Sit Ups

20 DU's / 60 SU's 


C: Side Plank Tabata 4/4

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