CrossFit Itihad

Tuesday
Day 157

Warm Up
Run/ skip 5 mins

3 Rounds
10 Squat to Stand
20 Plank Shoulder Tap
30 Second Samson Stretch

WOD
A. AMRAP 8
15 Box Step up
20 GTOH

Rest 5 Mins

B. AMRAP 8
Run 100m / 5 x 10m Shuttle run
30 OH Walking Lunge

Stretch
Couch Stretch 2 min/side
Pigeon Pose 2 min/side
Cat Cow 1 Minute

Warm Up
3 Min run or Skip

3 Rounds
10 Squat to Stand
10 Spider man Stretch with Rotation
30 Seconds Samson Stretch / side

WOD
2 Rounds ( total 33 Minutes)
Rest 3 Mins between parts A - B - A - B

A.
6 Rounds (6 Mins)
40 Second AMRAP : 20 Seconds Rest
Max Shuttle run

B.
6 Rounds (6 Mins)
40 Second AMRAP : 20 Seconds Rest
10 Jumping Lunges
Max Burpees (in Remainder of 40 second Window)

Stretch
Couch Stretch 2 min/side
Pigeon Pose 2 min/side
Hamstring Stretch 2 min/side

Warmup
Run/ skip 5 mins
3 Rounds
10 Glute Bridge
10 Alternating Cossack
5 Dive Bomber

Wod
4 RFT
30 Single Leg Deadlift (15 per Leg)
20 OH Lunges with Backpack
10 Handstand Push-ups / 20 Pike Pushups

Stretch
Pigeon Pose 2 mins/side
Hamstring 2 mins/side
Chest 1 min/side
Triceps 1 min/side

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