WOD + Ab work

Capstone CrossFit – CrossFit

AMRAP in 20 minutes of…

15 Overhead Alternating DB Walking Lunges
15 Burpees
15 Medball Squat Cleans

Ab Work:
5 Rounds every 30 seconds perform:
– Hollow Rock Hold
– Superman Hold

Notes: During the OH Alt. DB Walking Lunges all 15 reps must be performed on one arm, and then switch arms for the next round
For the hollow rock hold remember to start the set up but pressing your lower back into the ground first this enables your shoulders to come up off the ground. Shoulders and feet should be up off the ground, take your arms and take them up behind your head. For the superman holds your arms, shoulders, feet and knees are up off the ground. Flex your butt, hamstrings and lower lumbar


2 Rounds perform:

400m run/jog

10 Spicy hips

10 Cobra to Downward Dog

10 inchworm

10 jump squats to inside

WOD Prep:

10 Medball Deadlifts

10 Medball High Pulls

10 Medball Front Squats

10 Medball Squat Cleans

10 Lunges (total)

10 DB Front Rack Lunges

10 Burpees

10 Overhead DB Lunges