#KaroNa Home WOD 17

Bodh CrossFit – CrossFit

Warm-up

50 On The Spot Running

20 Jumping Jack

20 Split Lunges

20 Pendulum Kicks

20 On The Spot Jumps

10 Reps each of

● Hand Rotation

● Cross Hands

● Straight Up & Down

● Side Up & Down

10 Reverse Fly

10 Side Bend

10 Forward & Back

10 Lateral Stretch

10 Samsung Stretch

10 Sumo Squats

10 Quadricep Stretch

10 Hip Stretch

WOD

5 Round Of

10 Shoulder Circuit

15 + 15 Hip Thrust + 10 + 10 Knee Kicks

10 Reverse Fly

10 Heel & Toe Touch + 10 Side Touch + 10 SL Power Deadlift (Right Leg)

10 Heel & Toe Touch + 10 Side Touch + 10 SL Power Deadlift (Left Leg)

10 Push Up To Plank

10 Pike To Kick Sit

After Bash

Butterfly Stretch

Single Leg Forward Bend Each Side

Sitted Priformis Stretch Each Side

Lying Single Leg Hold Each Side

Lying Hamstring Stretch

Plow Pose

Cobra Pose

Child Pose

Single Hand Sideways Lunge Stretch Each Side

Frog Hold

After Bash

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