Protocole Phoenix

Session de 60 minutes avec blocs structures: Mobilite, Echauffement, WOD principal, Renfo, Etirements.

MOBILITE (8:00)
- Flow full-body: chevilles, poignets, lats, hanches

ECHAUFFEMENT (12:00)
- 3 tours: 200m run, 10 air squats, 8 push-ups, 6 hang cleans light

WOD PRINCIPAL (30:00)
PHOENIX (cap 25)
4 tours for time:
- 300m Run
- 12 Hang Power Cleans @60/42kg
- 12 Hand-Release Push-ups
- 12 Toes-to-Bar
Scale: @43/30kg, incline push-ups, knee raises
RX+: @70/50kg, chest-to-bar pull-up a la place de TTB

RENFO (5:00)
- Every minute x5: 12 GHD sit-ups ou 15 abmat sit-ups

ETIREMENTS (5:00)
- Ischios, triceps, torsion colonne