Coaches Brief and Demonstration
WOD – Friday 24th April
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:
Foot Up on Box Single Leg Squat
5 sets of 10 on each leg
METCON:
10 Rounds
20m Out and back shuttle Run
5 Handstand Pushup
10 Plypometric lunges
Strength:
Focus on the Strength, Balance and Control of these squats, lean your bodyweight onto the squatting foot and push evenly through the whole foot!
Rock your body slightly for momentum if needed.
Metcon:
10 Rounds but they should be short and FAST!
Scale Handstand Pushups with pike Pushups or Pushups!
