CrossFit Auckland WOD
- OHS 42.5/30KG 30/20KG
Time Cap 12min
Childs Pose – 1min
Place your hands just outside shoulder width, sit back toward your heels while dropping the chest and head towards the floor. Most find turning the knees slightly out to be beneficial. Relaxing the chest to the floor and focusing on breathing to deepen the stretch.
Baby Cobra Stretch – 1min
Begin lying down on your stomach with your feet slightly apart. Place your palms underneath your shoulders. Lengthen through your tailbone, and start to pull your chest forward. Elbows stay close to your body and bent. Keeping a long neck look forward.
Kneeling Hip Flexor Stretch – 1min each leg
In a kneeling lunge position squeeze your glutes and shift your body weight slightly forward while maintaining an upright torso. Reach around to grasp your foot with your free hand to increase the stretch.
Comp Athletes / Supplementary
- Swiss Ball Hip Bridge (Leg Curl) 5×5-10reps
Determine rep range by your ability to maintain perfect execution.
QuickFit ~ 30min Express Workout
3 ROUNDS FOR TIME
- Row 26/18cal
- 50 Wall Balls 9/6KG 10’
- 15 Thrusters 25/20KG
Barbell Club 2-4/wk
- Olympic Weightlifting
- Power Lifting ~ North Shore Barbell