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Coaches Brief and Demonstration

WOD – Friday 8th May

Warmup:

Lacrose ball/tennis Ball Smash: Calves, Glutes and Traps

5 Minutes:

20 Hops

20 Mountain climbers

10 Scap Pushups

10 Pike Scap Pushups

 

STRENGTH:

8 Minutes FOR QUALITY

10 Lateral Delt Raise

10 Front Delt Raise

10 Rear delt Flys

 

METCON:

20 Minute Time Cap 15 Rounds of:

15 Star Jumps

10 WallBalls/Ball Front squats

5 Weighted box step ups

Strength:

Light weights HIGHLY recommended!!!!

Maintain good posture and control of movements.

Metcon:

15 Rounds!!!

Move FAST, and scale appropriately, we don’t want any resting, fast movements, fast rounds and minimal rests, so scale appropriately to move that way!

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