03-31-2020

michael@crossf…
Tuesday, March 31, 2020 - 00:37

We are ending the month with a good WOD.  Hope to see you all in class.  Classes are at 6am, 9:30am, 1pm and 6:30pm

Here is the link for all Classes https://zoom.us/j/6315728255

Warmup
3 Rounds ::45/:15
1) Slow Mountain Climbers
2) Lunges
3) Plank Up/Downs


Workout
Emom 15 Min (:50 Sec work/:10 off)
1) Max Reps Double Unders, Singles or Jumping Jacks
2) Back Pack Lunges
3) Plank Rotations

Finisher
Tabata (8 Rounds, alternate movments)
Hollow Rocks and Situps

At Home Strength and  WOD

Strength
EMOM 12 Min
1)10 Bench or Floor Press
2) 10 Diamond Pushup
3) Walk Walk into 30 Sec Hold
(Alternive 30 Sec Plank DB Slides)

WOD
AMRAP 6 Min 
Max reps Bench or Floor Press
Every Break 7 Burpees

Rest 2 Min

AMRAP 6 Min
Run 100M
10 Alt DB Snatch