• Ron McKinstray

WOAH 23/3/2020

WOAH

CrossFit Warm up - home version

Equipment :

Long handled brush

Towel

Two chairs

To start with pick one of the following:

2 mins Stepping on the spot

2mins Stair Step ups (one stair)

2 mins Jog or fast walk

10 sit-ups ( use a rolled up towel)

10 back extensions (use a rolled up towel)

10 push-ups

10 pole rows (optional use a broom handle between two chairs)

10 good mornings

10 air squats

10 second Sumo squat hold

10 shoulder press

10 second Samson Stretch

10 overhead squats

Repeat 3 or 4 times.

Extra Credit : perform any of the WOAHs that you have not yet attempted.


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