CROSS TRAINING - WOD 17/07/2020

A) WARM UP

2 rondas

10 air squat

15 sit ups

10 half burpees

B) CORE

1. 30 Alt. Single V ups

2. 20 tuck ups

3. 20 slider V ups

4. 10/10 side plank rotations

C) WOD

C.1) for time

21-15-9

Front rack lunges

Tall hip thrust

Box step (weigted)

-Rest 3’-

C.2) For time

2 rondas

30 roll to candlestick

70 mountain climber

70 jumping squat

30 hands to elbow

E) COOL DOWN