GMCF Workout - Wednesday, April 29th 2015

Movement Prep:
Banded Walks

Warm-up:
A) 2x:

  • 8 reps Contralateral Dead Bug
  • 6 Captain Morgans
  • 4 Spiderman Steps

B) 2x:

  • 6 knee hug lunges w/ twist
  • 4 see saw steps
  • 2 hands only inchworms

C) 2x:
Barbell Warm Up #1

Skill:
8 Min Pistol Scaling Variations
(Banded, Box Support, Heel Lift, Box, Counter-weighted)
*Accumulate 20 Pistols per Leg
**Add Weight as Needed for Un-scaled Athletes

Strength:
3-3-3-3-3 Back Squat

Conditioning:
Fit Park WOD
10 Min AMRAP

  • 200 Meter Run
  • 20 Overhead Walking Lunge (45/25)