Workout of the Day

10/09/2017

10/9/17 

Warm Up: 

Shoulder Mobility 

2 Rounds 

5 Dive Bomber Push-Ups 

10 Shoulder Taps (Slow and Controlled) 

15 Hollow Rocks 

20 Sec High Side Plank Each Side 

Skill: 

3 Rounds 

20 sec Ring L-Sit (Or Hollow Support) 

15 Ring Push-Ups 

10 Alt Single Arm Lateral Ext 

5 Y Ext 

Rest 30-45 Sec Btwn Sets 

Make Movements Very Controlled 

WOD: 

27-21-15-9 

Box Jumps 

T2B 

*30 DU After Each Rounds 


Reebok Crossfit Nano 2.0