June 3, 2020

Posted Jun 2nd, 2020 in WOD

CROSSFIT

Warm Up
2:00 run
10 lunge and reach
10 boot strappers
10/side sa press
20 alt v ups
20 jump squats

On a running clock...
EMOM 12
Min 1 - 15 hand release push ups
Min 2 - 20 db front rack lunges
Min 3 - ME farmer hold

--REST 3--

15:00-21:00
AMRAP 6
7 db thrusters
14 half windshield wipers holding dbs straight out

--REST 3--

24:00-35:00 (cap)
7 Rounds
5 db deadlifts
5 db power clean and jerks
30 double unders

Cool Down
1:00 wrist extension
1:00 wrist flexion
1:00/side lumbar spine twist

BURN

Warm Up
1:00 Skip
15 straight leg sit up
15 jump squats
15 pike shoulder taps 
X3

Burn
EMOMx25
Max Effort 
1.Devils press
2.V-ups
3.100m run
4.Inch worms
5.Jump lunge 

Then
3 sets
10 tri extentions 
10 e/s single arm row
10 e/s upright row

FAMILY

Warm Up
4 corner drill
Then...
10 lunge and reach
10 tin man
10 figure 4 pulls
10 cossacks
5 marching plank
5 knee jumps/tuck jumps

Sweat
With a partner...
AMRAP 12
Alternating rounds
5 lunge lunge jump squat
5 push ups
5 sit ups
10 bp wood choppers

Challenge
The paper challenge - fold it in half and pick it up from the floor using only your mouth. Must stay on your feet