CrossFit Class WOD:
Warmup
3 Rounds
20 Glute Bridges
10 Straight Leg Situps
15 Good Mornings
20 Air Squats
3 Rounds
2 Min Max Backpack Swings
2 Min Max Back Pack Front Squats
2 Min Max Back Pack Turkish Getups
Finisher
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Single Arm Press
CrossFit at Home Strength and WOD:
Strength
Alternating Tabatas (8 Rounds each)
1) Curls
2) Pushups
WOD
AMRAP 16 Minutes
Run 400M
20 Tuck Jumps
20 Up Downs
20 Hang Power Cleans