OCT 5TH - 2019 OPEN PROGRAM

WARM UP

20 MIN CHILL PACE RUN IF WEATHER PERMITS THEN 15 SEC ALL OUT 45 SEC CHILL X 3 INTO 2 MIN RELAX PACE RUN

MOBILITY

2 MIN LEFT ARM T STRETCH

2 MIN RIGHT ARM T STRETCH

2 MIN CHILD'S POSE

1 MIN ELEVATED LAT RAISE

3 MIN SEATED STRADDLE

30 SEC AIR SQUAT HOLD

30 SEC AIR SQUAT HOLD WITH ELBOW PUSHING KNEE'S OUT

3 MIN FOAM ROLL

2 MIN LEFT ARM T STRETCH

2 MIN RIGHT ARM T STRETCH

2 MIN CHILD'S POSE

ACCESSORY

MAX DISTANCE HS WALK

7 SUPERMAN/ HOLLOW COMPLEX ON PULL UP BAR

METCON

12 Minute Time Cap

150 Double Unders

60 Wallballs (20, 14lbs @ 10ft)

30 Chest to Bar

150 Double Unders

MARGAUX 2018

2 ONLINE QUALIFIERS FROM WODAPALOOZA/ DUBAI

Margaux AlvarezComment