MG WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 22.09.23 – “STEP BY STEP”
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar – Running Warm up
CONDITIONING
“STEP BY STEP”
4 Rounds For Time in a 18′ time cap
400 mt Run
30 Step Ups #60/50
15 Toes To Bar
COOL DOWN
Bring sally Up Push Up Test
