Friday

CrossFit 190 – WOD

Warm-up

100 Singles (jump taps)

3 x Tommy

2Rds:

10 Toy Soldiers

8 Spiderman

5 Burpees

8 Scorpions

High Knees

Butt Kicks

“Grab a quad” (walking quad stretch)

•Tommy,Spiderman, toy soldiers, scorpions on our YouTube channel!

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Squat Sprawls*

10 Single Leg Deadlifts*(each leg)

20 Hollow Body Press*

1 min Rest

AMRAP 7

12 Squat Sprawls

12 Single Leg DL

(Each Leg)

20 Hollow Body Press

1 min Rest

AMRAP 6

14 Squat Sprawls

14 Single Leg DL

(Each Leg)

20 Hollow Body Press

Sprawls*

https://youtu.be/G3sq1JBTnow

Single Leg DL*

https://youtu.be/oS7rL7ewgh4

Hollow body press*

https://youtu.be/Gi9AZ6hgJzw

(Scale with one leg out one in)
Use odd object, DB, or KB for these movements

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