Wednesday 26 July - WOD and Scores - LN CrossFit Lincoln UK

Wednesday 26 July 
​
HANDSTAND WALK - 20 minutes
L1:
6 minutes warming up HSW, then
14 min AMRAP
- Max feet unbroken HSW
- Same number of calories on Bike

L2: Practice "steps" against the wall, then try to move to the crash mats
L3: HS tekkers and scales

WOD
3 rounds for time of:
Run 800 meters // 400m
50 jumping lunges // 30 jumping lunges
50 sit-ups // 30 sit ups

Time cap = 18 minutes

Purpose of this wod is INTENSITY, moving faster than you want to move. If you don't think you will finish the full reps in the 18 minutes, scale the numbers, GO FAST AND GET IT DONE.

COOL DOWN
1. Cobra stretch - 5 x
2. Neck stretch - stand straight up, let head fall forward with chin towards chest. Don't force it. Then let head fall to the left, to the back and to the right, each for about 10-15 seconds
3. Trunk stretch - lay on back, bend left leg and tip it towards the right floor. try to keep shoulder blades flat on the floor.
Repeat on other side, then once again.