See yesterday's post for Details on this WOD.
It was posted late due to it being released later in the day. If you didn't do it then do it today, followed by the additional work. If you did happen to do it do
3-5 Rounds of the additional work
Home WOD Homework 04.04.20
10 Minute AMRAP of,
10 Air Squats
9 DB Snatches Right Arm
10 Push Ups
9 DB Snatches Left Arm
Rest, then 3 Rounds of...
20 per Leg Single Leg Romanian Deadlifts (externally rotate to stabilize femur and properly fire hip/glute muscles)
30 Glute Bridges/Hip Thrusts
30-60 Second L-Sit Hold *Anterior/Posterior Glutes and Core (transverse abs) *You guys know we love L-Sits! There are so many ways to scale them as we've gone over in the gym. From advanced to beginner you can do them...on the floor, on DB's, on Parellettes, between two chairs legs out in front, between two chairs legs tucked. **This Glute and Core stuff is important and now is perfect time to be working on it. As a society we sit too much, leading to tight hips/short tight hip flexors, an anterior pelvic tilt, an excessive lumbar curve/lordosis, weak transverse abs, weak glutes, and eventually back pain.
***This is one of the reasons CrossFit is so adamant and a stickler for full and proper hip extension in all its movements!
Videos and demos can be found in todays stories.
Post total reps to comments and to the leader board for the "Support your local box" fundraiser". Sign up for free @crossfittraining link in there bio.
Have a Fantastic Weekend!!!