Thursday, September 6, 2018

CFIS Logo.png

(Practice / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec bike or row, 20 sec handstand hold, 20 sec push-ups, 20 sec leg swings/leg, 20 sec alt fwrd lunges


Working with partner(s) all reps are individual: Not for time: (30 min)
50 Bench press (hold wt across all reps)
30 Physioball single leg hamstring curls (30/leg)
50 Physioball double leg bent kneed bridge-ups
30 Lateral lunges per leg (wt optional)
50 Ab wheel roll-outs
30 Wall facing shoulder taps
50 BB or DB Bicep curls
30 DB Standing overhead tricep extensions
*Break up the reps/sets and order how’d you like.

Post WOD

10 min Mobility WOD lead by coach (body, ball mashing, and bands)