April 30, 2020

Posted Apr 29th, 2020 in WOD

CROSSFIT

Warm Up
30-20-10
Jumping Jacks
bicycle crunches
high knees
then,
9-6-3
burpees
jump squats
push ups

A. Death by squat clean thruster

B. 3 sets not for time
10 weighted cossacks
20sec side plank w reach through
15x [reverse crunch + sit up]
10 bird dogs

Cool Down
1:00 down dog
1:00 cobra
1:00/side seated twist

BURN

Warm Up
Run 2:00
10 Bird Dogs
10 Cossacks
5 each side Windmill
10 Bicycles
20 Heel Touches

Burn
3 Sets
20 Deadbugs
20 Weighted Overhead Sit Ups
20 DB Toe Touches
20 Russian Twists
:45 OH Weighted Boat Hold

3 Rounds
2:00 Run
2:00 of Bent Over Run
4:00 Run
2:00 of Sit ups

FAMILY

Warm Up
2 Rounds
10 mountain climber with twist
10/side fire hydrants
10 squats
5 down dog to up dog
20/side single leg hops

Sweat
2 Rounds
1:00 burpees
:30 plank
1:00 backpack squats
:30 squat hold
1:00 bicycles
:30 superman
1:00 airplane push ups
---REST 1:00---
Then...
2x 10/side rear foot elevated split squats

Challenge
Share with us something health and fitness related over the weekend