Workout 8.30.14

Nickname: The cross

Main – Gymnastics

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Warm-up

T drill
Y drill
Shoulder external rotation drill
Wall slides

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Plyometric push ups onto plates

3-3-3-3

Skill

The Iron Cross

-support with shoulder/elbow rotation
-reps with feet on ground
-reps with the band
-reps with the arms in the straps
-go for it!

WOD

Metcon (AMRAP – Reps)

8 min

5 scarecrow ring dips
5 jumping air squats

Cashout

Banded shoulder mobility

Feature Video

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