May 22, 2020

Posted May 21st, 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.  EMOM 10
Min 1 - 5 deadlifts (50%)
Min 2 - 10 weighted dead bugs

OR

EMOM 12
Min 1 - 30sec superman + 30sec hollow
Min 2 - 10 weighted dead bugs
Min 3 - 12 romanian deadlifts

B. 4x each round for time
200m run/row
12 power snatch
12 overhead squats

---REST 2 between rounds---

Cool Down
1:00/side seated twist
15 pvc pass throughs

BURN

Warm Up
:30 Lunge and reach
:30 step ups
:30 sit ups
:30 in and out squats
x3

Burn
5 Sets
20 jump lunges directly into 1 min
wall sit

TABATA
full cycle of all
Plank pull thru
V-ups
Elevated push ups
Flutter kicks

FAMILY

Warm Up
5:00 jog
Then...
4x 15sec/hold
- plank
- superman
- L plank
- R plank

Sweat
EMOM 15
Min 1 - shuttle run
Min 2 - bicycles
Min 3 - bird dogs
Min 4 - lateral lunges
Min 5 - REST

Challenge
Reach out to a friend