Workout of the Day 11.11.2020

General WarmUp

• 6 Minuten AMRAP

• 30 Sec But Kicks

• 10 Air Squats

• 10 Ankle Touches (Link)

• 6 Inch Worm

Mobility

4 Rounds

• 5 Rounds Swimmer's Hover (Link)

• 30 Sec Adductor Frog Sit (Link)

Strength / Skill

• Tabata (8 Rounds: 20sec On / 10 Off) Hollow Hold - Flatter Kicks (Link 2)

• Tabata: (8 Rounds: 20sec On / 10 Off) Wall Sit - Air Squats

WorkOut

Hero WOD

"Zachary Tellier"

In memory of Sgt. Zach ary Tellier. Killed in Action in Afghanistan October 2007

Source: crossfitdc.com

For Time (25' TC)

• 10 Burpees

• 10 Burpees + 25 Push Ups

• 10 Burpees + 25 Push Ups + 50 Lunges

• 10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups

• 10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups +

• 150 Air Squats

Skalierung: die Hälfte oder 2/3 der Reps, abhängig vom Fitness Level

Cooldown

• 3' Seated Straddle Stretch