June 9, 2020

Posted Jun 8th, 2020 in WOD

CROSSFIT

Warm Up
10/side shoulder rotations
10 wall angels
10/side sa push press
5/side windmills
2x
10 lunges
10 push ups
20 hollow rocks

A. 2 sets
5 swimmer hovers
10/side seated single arm press
10/side upright rows

3 sets
7 push press
Tempo 30X1

B. 4x each for time
20/16 cal OR 400m
8 power clean and jerks
REST 2

Cool Down
10/side shoulder rotations
2:00 t spine stretch with pvc and bench

BURN

Warm Up
2 rounds
7 lunge & twist
25 JJ
7 strict press / side
7 inchworm toe tap
7 up downs

Burn
AMRAP 15
10 push press
20 grasshoppers
10 kick throughs

Rest 3:00

AMRAP 15
10 hang power cleans
20 lateral jumps
10 pike shoulder taps

FAMILY

Warm Up
"Bring sally up"
- book thrusters
Then...
10 mountain climbers
10 push ups
10 cossacks
5 knee jumps / 10 tuck jumps

Sweat
Tabata this x4...
- jumping lunge
- bicycles
- superman
- v ups
Then...
AMRAP 7
1-2-3-4-5-etc
BP squats
Jumps over bp
Push ups

Challenge
Reach out to a friend