May 29, 2020

Posted May 28th, 2020 in WOD

CROSSFIT

Warm Up
3 x :30 each movement
JJ
PVC PT
KB SWINGS
push ups
- finish with 1:00 grasshoppers

A. 3 sets
8e Ws Ts Ys (ballistic)
10 strict press
8/side single arm upright rows

3 sets
20 push ups
10/side single arm bent over rows

B. AMRAP 3
11 kb swings
7 strict handstand push ups
3 d ball over shoulder
REST 1
x4
*For added challenge spend "rest" in 30sec side plank/side

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

BURN

Warm Up
Toe Taps x40
Glute Bridge x15
Air Squats x20
Strict Press x10
Push Press x10
X2

Burn
AMRAPx35
Run 2 mins
25 light thrusters
30 step ups

FAMILY

Warm Up
2 Rounds
40sec of movement
20sec running mountain climbers between each
- lateral lunges
- inch worm
- boot strappers
- double kick back burpee

Sweat
3 Rounds
2-400m run
25 sit ups
25 squats

Challenge
Practice a sport skill or do something creative