May 4, 2020

Posted May 3rd, 2020 in WOD

CROSSFIT

Warm Up
1:00 Run
10 kang squats
10 banded side step
10 banded squats
10 banded side step
10 slam balls
10 burpees
x 2

A. Front Squat
3 reps EMOM 8
*Final minute = max effort back squats 80-85%

OR

3 sets
10 weighted glute bridge *3sec pause
15/side single leg ball slam/g2o
12/side front foot elevated back step lunge
5/side single leg squat

B. 4x
200m run/row
12 double kick back burpees
12 clean and jerks
Rest 1:00, 1:30, 2:00 between rounds respectively

Cool Down
1:00/side 90/90
1:00 forward fold

BURN

Warm Up
Run 1:00
Swimmers 10 each side
Inch worms x7
MC 5 e/s
Bootstrappers x10
x2

2 rounds
20 each movement with 1 db
Bent Over Row
Bicep Curl
Seated Press
Seated Tri Ext
DB Lat Pull Over

Every 2minsx12
1. Run 200m
2.Thrusters
3. Bicycles

FAMILY

Warm Up
2x
30 high knees
10 floor sweeps
30 side shuffles
10 squat with twist
6x [4 shoulder taps + push up]
20 alternating v ups

Sweat
5 Rounds
200m run OR 150 skips
10 backpack thrusters
10 side to side push ups
10/side single arm backpack rows

Challenge
Read a book for school or otherwise. Learn something new.