Performance Fitness LabFit 11.17.20

By Posted in - LabFit WODs on November 16th, 2020 0 Comments

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x15m
Cut back to Sprint 4×5+15m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite direction of the final cone. Alternate sides every rep.)

Power & Strength Development
A1. Trap Bar Power Pull 4×6
A2. MB Skater Bounds 4x6e

B1. Heavy Sled Push 4x10yd (Switch front leg on start for each set)
B2. MB Vertical Throw 4×6
(Split group between A&B Sections if >4 participants.)

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