May 27, 2020

Posted May 26th, 2020 in WOD

CROSSFIT

Warm Up
10 mountain climber with twist
10 cossacks
5 slow cat camel
10 pass throughs
2x
10/side single leg deadlift
10/side sa swings
10 lunge lunge jump squat

On a running clock...
18-15-12
Power clean and jerk
Toes to bar

--REST 3--

10 Rounds
5 squat cleans
20 double unders

--REST 3--
For time
50 deadlifts
50 sit ups
50 grasshoppers

Cool Down
10 cat camel
1:00/side seated twist

BURN

Warm Up
20 skips
Lunge and reach x15
Russian Twist x20
Pike Shoulder Taps x15
Toe taps x30
x3

Burn
EMOMx12
10 Front Rack Lunges+3 Thrusters

then

4 Sets
Leg Raise + toe tap x15
Bicycles x15
Side Plank Knee to Elbow x10 each side

FAMILY

Warm Up
"Get to know you" warmup with these movements:
- boot strappers
- cossacks
- airplane push ups
- burpees
- jump squats
- sit ups
- plank finish
*running/jumping jacks between

Sweat
Tabata this... x4/pair, alternate b/w movements
- Skaters
- Russian twists
REST 1
- single leg broad jump
- bicycles
REST 1
- burpees
- **your choice** (run on the spot, dance, jumping jacks, etc)

Challenge
Do a good deed around the house