WOD + Ab Work
Capstone CrossFit – CrossFit
Every Minute on the Minute of 10 minutes of…
Odd: 15 Single Arm Thrusters with DB
Even: 20 Single Arm Hang Power Cleans with DB
*alternate arms as needed, strategy for this workout relies on you*
Ab Work:
3 Rounds of…
30 second Plank Hold
30 second Plank Shoulder Taps
30 second Right Plank
30 second Right Plank Left Leg Raise
30 second Left Plank
30 second Left Plank Right Leg Raise
30 second Rest
Warm-up
400m Run/Jog or 500m Row
with 2x 2.5lbs plates perform
2 Rounds:
10 Side
10 Swings Diagonal
10 Swings Front
then,…
5 Burpee Broad Jumps
10 Diamond Push-ups
15 Air Squats
WOD Prep
9 – 12 – 15
PVC Thrusters
PVC Power Cleans