WOD - Sunday, 5.3.2015

Alesha getting a shout-out on CrossFit's Facebook Page

Alesha getting a shout-out on CrossFit's Facebook Page

Community Fitness (10AM)

Warm up

10 beat swings
10 inch worms
250m row
10 inch worms
10 beat swings
400 m run 

WOD 1

5 Min AMRAP (Done individually)

Unbroken sets of 6 toes to bar

WOD 2

With a partner
(Break up the reps equally and run together)

40 burpees
400 meter run
30 strict pull ups
400 meter run
40 burpees
400 meter run 
30 wall balls 30/20
400 meter run 
40 burpees

Performance Care (The wod formally known as Active Mobility) (11AM)

Warm up:
Push up Xs x 10
Push up Ts x 10
Yoga Push ups x 10
Bull dogs x 10
Duck walk 10M forward
Duck Walk 10M backward

With a PVC Pipe: Standing shoulder pass through x 15 Prone shoulder pass through x 15 OHS x 15 Sot’s press x 15

Test the following movements @ 75% 1RM shoulder press in
20 minutes
Max reps Behind the neck press
Max reps Box step up above knee height Left Leg
Max reps Shoulder press
Max reps Box Step up above knee height Right leg

3 Rounds not for Time
6 x weaker press @ Moderate Weight
12 x box step up, weaker leg first
1 Arm Overhead Walk 60M
Collect 30 seconds in L-Hang