WOD - Friday 190822

I coach Friday morning Crosstraining sessions, so here’s today’s session for you all:

Warmup:

30s jog

10x tall plank to low plank

5x superman lat pull downs

X 3 

Crosstraining 40s work - 30s rest - 60s rest between rounds

1. Swiss ball hamstring curls

2. Box seated pistol squats

3. TRX plank rotating knee tucks

4. Sumo KB deadlift

5. Landmine row

6. Sled push

7. Mixed grip chinup

8. 60s rest

x 3 rounds

Cardio bursts 20s on, 20s off x 3 sets of each:

1. Air bike

2. Row

3. Ski

4. Burpees

I’ll be training my own Hyrox workout this afternoon after skating. Today’s training is Mixed Model Muscular Endurance Compromised Run:

5 rounds of:

1000m row/ski

50 wall balls

50 burpees

What’s your time?

xx

Lotta