Avant Garde Fitness WOD: July 5, 2023

WOD Along Video

Warm Up

10 Leg swings

10 Dislocates & Pass Throughs

10 Inchworms

10 Prone snow angels

10 Marching straight arm plank

10 Glute Bridge

10 Single leg Glute bridge (per side)

10 Good mornings

10 Single leg Romanian Deadlift (per side)

10 Cat Cow

10 T-spine rotation (per side)

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Part A

I. Every 90 secs x 5 sets

3 - 5 Wall Walks

II. 5 sets x 30s ON / 30s OFF

Handstand Hold (Back to wall or Face to wall)

Alternative Pike Hold

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“Ascending Annie”

AMRAP 10

10 - 20 - 30 - 40 - 50 - 60....

Double Unders

Alternatives

Lateral Line Hops

Jumping Jacks

Single Unders x 2

Abmat Sit Ups

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Cool Down

1 min Bow pose

30 seconds Child’s pose

30 seconds Overhead tricep stretch (R)

30 seconds Overhead tricep stretch (L)

30 seconds Supine glute stretch (R)

30 seconds Supine glute stretch (L)

30 seconds Seated forward fold

1 min Straddle stretch