April 29, 2020

Posted Apr 28th, 2020 in WOD

CROSSFIT

Warm Up
2x
25 jumping jacks
10 cossacks
5 inch worm to push up
10 calf raises
10 t spine twists
10/side single leg hops
10 jump squats

0:00-7:00
15-12-9
[lunge + lunge + push press]
Ground to overhead

REST 3

10:00-20:00
30-20-10
Hand release push ups
Pull ups
Box jump step down

REST 3

23:00-30:00
Cardio of choice (run, row, bike, skip, etc)

Cool Down
1:00 kneeling wrist extension
1:00 kneeling wrist flexion
1:00/side L spine twist

BURN

Warm Up
12 Lunge and Step Thru
5 each side Fire Hydrant
7 Inch Worms
12 Strict Press
X3

Burn
Every 5:00 Mins x5
20 Weighted Lunges
20 Row, Row, Deadlift
20 Push Press

FAMILY

Warm Up
3 Rounds
25 jumping jacks
10 floor sweeps
10 lunges
10 tin man
10 ankle pulls
20sec side plank R
20sec side plank L

Sweat
For time
100m run OR 50 running mountain climbers
25 backpack deadlifts
25 backpack press
50 Russian twists
100m run OR 50 running mountain climbers
50 side shuffles
25 backpack press
25 backpack deadlifts
100m run OR 50 running mountain climbers

Challenge
How long can you hold a single arm + single leg plank?