June 10, 2020

Posted Jun 9th, 2020 in WOD

CROSSFIT

Warm Up
2x
30sec marching plank
30sec air squats
30sec push ups
30sec good mornings
30sec hollow rocks
30Sec jumping lunges

On a running clock...
EMOM 15
5 pull ups
+ 10 push ups
+ 15 squats

--REST 3--

21-15-9
DB squat cleans
DB shoulder to overhead

--REST 3--

3 Rounds
400m run
20 alternating sa db snatch + thruster

Cool Down
1:00/side dragon
1:00/side standing hamstring
1:00/side dorsiflexion

BURN

Warm Up
2 rounds
400m run
:30 floor sweep
:30 deadlift
:30 high knees
:30 butt kickers

Burn
E5:00 x 6
10 single arm PCL & J
400m run
100m farmers carry

FAMILY

Warm Up
3x
15sec plank
15sec superman
15sec R plank
15sec L plank
30sec invisible thrusters
30sec lunge lunge push up

Sweat
In teams,
5 Rounds
20 skaters
10 jump squats
10 marching plank
10 v ups
*Cannot advance to the next round until everyone is finished the v ups

Challenge
What's your colourful, healthy meal?