28.4.2020
warm up
10 samson stretch
5 hand walkouts
5 down dog & seal
10 twisted cross https://www.youtube.com/watch?v=fhpnyFPjICc
10 dynamic bridge or scale to glute bridges
10 hip crossover https://www.youtube.com/watch?v=7y4n0EJMDPo
WOD a) 3 unbroken sets
30sec plank ups https://www.youtube.com/watch?v=LICrkuVmD4M
30sec top of push up hold
30sec shoulder tabs (in push up position)
30sec arch hold
30sec hollow hold
60sec rest
WOD b) support your local box CrossFit HQ Amrap 10min
10 squats
9 right hand db/kb snatch
10 push ups
9 left hand db/kb snatch
If you have a db or kb use it or use another odd object
https://www.youtube.com/watch?v=KxZdctGTAHs
Good Luck everyone, enjoy the WOD
