Happy birthday Debbie!

Happy birthday Debbie!

Mobility

T- spine mash
Shoulder Flexion
Glute Raises x 25

Gymnastics Warm Up

  • 25 Jumping Jacks
  • 25 Cross Jacks
  • 10 squats
  • 10 each cossack squat
  • Bend Pike x 15
  • Wrist Warm Up
  • 10 Down - 10 Up - 10 gorilla
  • Straddle side and straddle front hold (Pancake 3 min)
  • Shoulder Y, T, W

Tumbling: Rolls, Cartwheels, walkovers, handsprings and tucks

"Debbie's birthday WOD" also named "Claude's Ex Girlfriends WOD"
1 front roll
3 wall walks
6 cartwheels
12 Burpees
800m run/1000 m row

20 min AMRAP

Posted
AuthorCrossfit Bytown