May 1, 2020

Posted Apr 30th, 2020 in WOD

CROSSFIT

Warm Up
2:00 run, then
2 x
20 grasshoppers
10 med ball/plate thrusters
12 lunge and twist
8 fast burpees

A. Deadlift
5 reps EMOM 8
*Final minute = ME

OR

3 sets
1:00 superman hold with swimmer hovers
15/side rear foot elevated deadlifts
20 weighted dead bugs

B. For time
400m run
30 wood chop ball slams
30 med ball jump squats
30 burpee over ball
100 double unders
---REST 3---
For time
Perform the above in reverse

Cool Down
1:00/side half saddle
2:00 standing forward fold

BURN

Warm Up
5 each side Calf Raises
30 Toe Taps
10 Bootstrappers
10 Good Mornings
7 Tuck Jumps
X3

Burn
AMRAPx20
Climb the Ladder
1 DBL DB Squat Clean
1 Thruster
30 Skips or DU
2 DBL DB Squat Clean
2 Thruster
30 skips or DU
Etc

EMOMx12
1.Hinge Lunges
2.1/4 +1 squats
3.Rest

FAMILY

Warm Up
2 Rounds
10x 10m shuttle run
10 burpees
10 skaters
10 push ups
20 banana rocks
20 superman rocks

Sweat
3 Rounds
AMRAP 5
10 bear crawls
10 crab walks
20 lateral lunges

---REST 2---

Challenge
Let's see the colourful, healthy meal