May 19, 2020

Posted May 18th, 2020 in WOD

CROSSFIT

Warm Up
10 cossacks
10 [banded] fire hydrants
10 internal hip rotations in squat bottom
10/side rear foot elevated split squats
5 plank transitions
Then... 2x
10 burpees
10 jump squats
2 wall walks

A.  EMOM 10
Min 1 - 5 back squats (50%)
Min 2 - 10 dips or push ups

OR

EMOM 12
Min 1 - 10/side rear foot elevated split squats
Min 2 - 8/side single leg deadlifts
Min 3 - 10 dips or push ups

B. AMRAP 12
30 double unders
5 strict pull ups
5 strict handstand push ups
5 man makers

Cool Down
1:00/side lizard
2:00 frog

BURN

Warm Up
Run 2:00
Floor Sweepsx10
Slow MC x10
H.R. push upsx10
x3

Burn
4 Sets
12 Dimmel Deadlifts
9 Romanian Deadlifts
6 Deadlifts

3 Sets
Banded hip abduction x30
-10 leaning forward
-10 neutral
-10 leaning back

EMOMx12
1.M.E man makers
2. M.E. grasshoppers
3. M.E alt v-ups

FAMILY

Warm Up
6:00 running on the spot with coach calling movements
- 10 lunge and reach
- 10 cossacks
- 5 inch worm
- 5 deck squats
- 20 skaters
- 10 180 degree jumps

Sweat
AMRAP 12
12 bp deadlifts
9 bp thrusters
12 sit ups
9 push ups

Strength buy out
2x 10 rear foot elevated split squats

Challenge
Hold 3-5 stretches for 1:00 each