CrossFit Class WOD
AMRAP 5 Min
30 High Knees
10 Deadlift
10 Push Presses
AMRAP 20 Min
10 Burpees
Run 200M
20 Backpack Ground to Overhead
Finisher 3 Rounds
15/15 Fire Hydrants
15/15 Clam Shells
15/15 Single Leg GLute Bridges
At Home Strength and WOD
AMRAP x 5 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
EMOM x 15 MINUTES*
MIN 1 - 10 DB Power Cleans into Front Rack Hold
MIN 2 - 10 DB Suitcase Reverse Lunges into Suitcase Hold
MIN 3 - 10 Push-Ups then Max Push-Up Plank
AMRAP x 15 MINUTES
20 Alt. Jumping Lunges
20 DB Sumo Deadlift
20 DB Push Press
CORE FINISHER
AMRAP x 5 MINUTES
20 Russian Twist
20 Hollow Rocks
20 Leg Lifts