Thurs WOD - WEEK 1, 04 Crucible
WODWARM UP: JOG IN PLACE, SIDE-STRADDLE HOPS, PUSH-UPS, COBRAS
WORKOUT:
JOG 10-15 MINUTES
AS A GROUP PERFORM THE FOLLOWING AS LED BY THE INSTRUCTOR:
EXERCISE: (LEVEL - GREEN | BLUE)
FROG KICK (4-COUNT) : GREEN (15 / 10 / 5) BLUE (20 / 15 / 10)
STRAIGHT-LEG SITUP: GREEN (10 / 10 / 5) BLUE (15 / 15 / 10)
REVERSE CRUNCH: GREEN (15 / 10 / 5) BLUE (20 / 15 / 10)
FLUTTER KICK (4-Count): GREEN (15 / 15 / 10) BLUE (20 / 20 / 15)
EXERCISE: (LEVEL - GREEN | BLUE)
MOUNTAIN CLIMBER (4-COUNT) - GREEN (10 / 10 / 5) BLUE (15 / 15 / 10)
SIDE-STRADDLE HOP (4-COUNT) - GREEN (20 / 15 / 10) BLUE (30 / 20 / 10)
PUSH-UP SAG (SINGLE COUNT) - GREEN (20 / 15 / 10) BLUE (30 / 20 / 10)
CROSS-COUNTRY SKIER (4-COUNT) - GREEN (15 / 10 / 5) BLUE (20 / 15 / 10)
EXERCISE: JOG REMAINDER OF TIME.
COOL-DOWN: Normal stretch.
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