June 11, 2020

Posted Jun 10th, 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 plank
20sec superman
20sec R plank
20sec L plank

3 sets
7 Romanian deadlifts
Tempo 32X1
*2sec pause off the floor

B. Tabata this x 4 (alt)
- jumping lunges
- bicycle crunches
- superman pulse
- hollow rocks
Into...
AMRAP 7
7 box jump overs
7 pull ups
7 strict handstand push ups

Cool Down
1:00/side seated twist
2:00 forward fold

BURN

Warm Up
3 rounds
5 windmills / side
10 lunge step through / side
10 single leg deadlift/side
7 slow squats

Burn
A) 5 sets
10 DB floor press + glute bridge hold
10 curl and press / side

B) EMOM x 12
min 1: 6 DB snatch + 6 Push press (right)
min 2: 6 DB snatch + 6 PP (left)

FAMILY

Warm Up
2x
20 jumping jacks
6 inch worm push up
20 high knees
10 skaters
20 butt kicks
10 squats
20 jumping lunges

Sweat
12 Rounds, alternating with a partner
5 burpees
5 bp snatch + thruster
10 skaters

Challenge
Single leg balance with eyes closed