Fri WOD - WEEK 1, 04 Crucible
WODWarm up - Instructor led
Intro/review Front/Back/Go
Grass Drill 1- 2 min x5
Front: Push ups
Back: Flutter kicks
Go: Run in place (knees up)
Jog 100 m (50m there and back)
rest 30-60 sec
Grass Drill 2 - 1 min x 5
Front: Swimmer
Back: Crunches
Go: Mountain Climbers
rest for 30-60 sec
Guerilla relays, INTRODUCE THE BURPEE!!!
Bear crawl
Grapvine
Crabwalk
Skip
Sprint
Side Shuffle
Broad Jump
Lunge
Stretchout
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