Kachadorian KORE and KONDITIONING

J5 CrossFit – CrossFit

Todays WOD was designed by coach LYNDY so enjoy a little spice in your life.

Warm-up

Coaches choice

Mobility

Coaches choice

lower body

Strength

KONDITIONING

3 stations / 3 min at each / 2 rounds

Teams share the wealth and use team work with these movements

station 1

Sledge hammer work –

Hitting a tire with the sledge

station 2

The prowler push

Push it down and back

station 3

glute ham developer

Spend time working that core front and back

Core

KORE

NO measure on this wod. Today we are going to work the core tabata style.

20 sec work / 10 sec rest / 8 ends

Each movement gets 8 rounds of 20 sec on and 10 sec rest , 1 min rest in between rounds

Movement 1

Butter fly sit up

Movement 2

Hollow rocks

Movement 3

Flutter kick

Movement 4

Hanging leg raise