By Matt Posted On February 26, 2018 Categories : WOD

26/02/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Warm-up (5 minutes)

10 x Russian Baby Makers

2 x Monster Walks

5 x Pause Goblet Squats (KB)

10 x Glute Bridges (KB)

Back Squat (5 x 5)

Complete within a 15 minute window. Aim to work at your previous 5 x 5, or slightly heavier. (Around 80-85%).

Metcon (Time)

For time:

400m Run

50 Double-unders

21 HSPU

400m Run

40 Double-unders

15 HSPU

400m Run

30 Double-unders

9 HSPU

Time cap = 20 minutes

Core Complex 1 (No Measure)

Three rounds, for quality:

20 Second Hollow Hold

20 Hollow Rocks

20 V-sits

20 Second Superman Hold

20 Second Superman Rocks

60 seconds rest…
Scale to 15 reps, or 10 for a beginner. Do not touch the floor till the complex is complete! Scale V-sits for Ab-tucks.