WOD 12/18

Level Two
2 Rounds of 20M
Band Lateral Walks
Monster Walks

then…
6 Rounds
1:00 Burpee Box Jumps
Rest 1:00

then…
1:00 of Each Exercise
Prone Elbow Stand
Running V-sit
Lateral plank (left)
Back hypers with flutter kick, crawl with arms
Lateral plank (right)
Flutter kick, V-sit
Back hyper with scissors of legs and breast stroke with arms
Sit-ups (elbow to opposite knee)
Supine elbow stand, alternate leg lift
Indian sit crunches
Scissor over and under V-sit

Level One (TEST DAY)
Skill
Jump Progression Review

“Filthy 5”
5 Rounds
5 Box Jumps
5 Step-ups / Leg
5 Dumbbell Push Press
5 Dumbbell Front Squats
5 Russian DB Swings
5 Ab Mat Sit-ups
5 50 M Run
*M: 20”, 35 lb; W: 16”, 20 lb
*20:00 Cap

then…
TEST
A1. :90 Front Plank Test x 2
A2. Max Strict Pull-ups or Max COB Hold x 2

Tip 499: Post-workout nutrition tips for fat loss & muscle development

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“Nothing you wear is more important than your smile.” -Connie Stevens

Congratulations to all of our CFA athletes who competed in this past weekend's Santa Fit!