May 5, 2020

Posted May 4th, 2020 in WOD

CROSSFIT

Warm Up
50 Jumping Jacks
12 single arm press
12 lungeesters
12 hollow rocks
12 burpees
50 Jumping Jacks

A. Push Press
3 reps EMOM 8
*Final minute = ME push jerks
80-85%

OR

3 sets
8/side windmill (db/kb/ball/book)
8e Ws Ts Ys (prone, no weight)
15/side sa seated press
20 renegade rows

B. AMRAP 8
8 box jumps
8 dbl db front squats
8 toes to bar

Buy out
8:00 steady state cardio
Run, row, bike, etc
***If doing skipping add a bodyweight movement in as well to give the ankles a break

Cool Down
5/side windmills
1:00/side doorway stretch
1:00/side sleeper stretch

BURN

Warm Up
:30 Jumping Jacks
:30 BirdDogs
:30 FloorSweepers
:30 Air Squats
x4

Burn
Tabata Plank

AMRAPx25
Run 800
20 DB Snatch
20 DB front rack squats

FAMILY

Warm Up
"Bring sally up"
- book thrusters
Then...
10 mountain climbers
10 push ups
10 cossacks
5 knee jumps / 10 tuck jumps

Sweat
AMRAP 10
5 lunge + lunge + press
5 burpee + backpack overhead
E2M perform 10 reps of coach's choice
(If you're doing this on your own you can pick a movement)

Challenge
Reach out to a friend