June 1, 2020

Posted May 31st, 2020 in WOD

CROSSFIT

Warm Up
3 Rounds
5/side fire hydrants
5/side front foot elevated split squats
10 squats
5/side Cuban press
5 pass throughs
5 behind the neck press
5 burpee tuck jumps

A. 2 Sets
10/side leg lifts in side plank
10/side weighted step ups

2 Sets
10 hamstring curls OR glute bridges
10/side rear foot elevated split squats
10 zombie squats OR goblet squats

B. Buy in - 30 burpee over bar
4 Rounds
7 squat snatch
14 pull ups
Buy out - 30 burpee over bar

Cool Down
1:00 of 90/90 transitions
2:00/side pigeon stretch

BURN

Warm Up
2 Rounds
400m run
10 tin man
10 hip openers
10 airplane push ups
10 single leg deadlifts

Burn
4 Sets
10 banded kick backs /side
10 single leg glute bridges /side
20 elevated glute bridges

Double Tabata
16x 20sec ON / 10sec OFF
Deadlifts
Sit ups

Double Tabata
16x 20sec ON / 10sec OFF
Plank
Side Plank

FAMILY

Warm Up
2x
30 high knees
10 floor sweeps
30 side shuffles
10 squat with twist
6x [4 shoulder taps + push up]
20 alternating v ups

Sweat
30-20-10-20-30
Jumping jacks
Plank shoulder touches
Squats
*1-200m run between rounds

Challenge
Get outside and play