10/06/2013 CROSSFIT HACKNEY W.O.D
Flexibility
– Psoas smash with lacrosse ball & Flexor WOD (butt) smash with lacrosse ball
– High Hamstring Flossing & Dead lift simulation
Strength & Skill
A-1 Dead lift 4 x CFA: 3-5 BC: 6-10 31×1 rest :60
A-2 Press-ups 4 x AMRAP 2010 rest :60
B-1 KB Front Rack Walking Lunges 3 x 22-24 2010 rest :30
B-2 KB Swing (full overhead) 3 x 15-20 XXXX rest :30
W.O.D
12min AMRAP of:
3 Front Squat 40/25kg (clean bar from floor)
6 Push-Press 40/25kg
9 Sumo deadlift high-pull 40/25kg