CFT TRAINING - WOD 06/05/2020

A. WARM UP

4´ Articular Mobility

2 rounds of:

90 second Seal Jacks

60 second Front-Leaning Rest

45 seconds each leg of One Leg Deadlift

30 seconds of DB/KB Goblet Squats

30 second Wall Sit with DB/KB Goblet Hold

30 seconds of Leg Raises

B. WOD

AMRAP 90 seconds

3 Burpee Tuck Jumps

6 Backpack Sumo Deadlift High Pulls

9 Jumping Squats

Rest 90 seconds, and then…

AMRAP 90 seconds

3 Burpee Tuck Jumps

6 Backpack Clean and Push Press

9 Backpack Bearhug Squats

Rest 90 seconds, and then repeat these intervals twice more for 3 sets.

C. CORE

EMOM 12´ (4 sets of):

Min 1: 45 seconds of Hollow Hold

Min 2: 30 seconds of Superman Punches

Min 3: 45 seconds of Hip Touches

D. COOL DOWN

RESPIRAR Y RESPIRAR CON ESTIRAMIENTOS

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