June 4, 2020

Posted Jun 3rd, 2020 in WOD

CROSSFIT

Warm Up
10 boot strapper + twist
10 glute bridges
10 lunge and reach
10/side single leg deadlifts
10 push ups
200m row/run or 1:00 skipping

A. 3x
20sec hollow
20sec superman
20sec rest

2 sets
10/side single leg deadlifts
15 sumo deadlifts
10 prone W to Y

B. EMOM 16
Min 1 - 15 wall balls
Min 2 - 15 toes to bar
Min 3 - 5-15 power cleans
Min 4 - REST

Cool Down
10/side t spine twists
1:00/side t spine reach through

BURN

Warm Up
50 Toe Taps 
Then 
4 sets 
10 Mountain Climbers
5 e/s windmills
7 single arm thrusters 
10 lateral jumps

Burn
AMRAPx5
6 lateral burpees
12 db squats 
Rest 4
AMRAPx5
6 lateral burpees 
9 thrusters 
Rest 4
6 lateral burpees
6 clusters

FAMILY

Warm Up
10 lunge and reach
10 pause bottom squats
10 airplane push ups
10 cossacks
10 sit ups
10 alt v ups
10 bird dogs
5 knee jumps/tuck jumps

Sweat
In small teams (2-4), complete the chipper...
150 grasshoppers
150 squats
150 push ups
150 alternating v ups
150 jumping jacks
*Must switch every 10 reps

Challenge
Unscramble "things we do at the gym":
- [tleltbeekl gwsni]
- [ggnainh enke iesar]
- [beprue xob mjpu]
- [yissgnmtac nda fielwngtigtih]