CrossFit Class WOD
Warmup
2 Rounds
10 Plank Reachs
8 Boot Strappers
6 Pushups to Down Dog
4/4 Single Arm Deadlifts
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
Week 1
Workout 1 - Sprint Workout
EMOM 10- 20 Minutes
Run 100M
Workout 2 - Long Intervals
3 X 800M Runs
Rest 2-3 Minutes between efforts. Strive for consistent pace throughout
CrossFit Class
Warmup
2 Rounds
1 min Jog in Place
1 min Squats
1 Min Up/Downs
(Round 2 add Backpack to squat)
Warmup
3 Rounds
:30 Single Leg balance on each side
20 Glute Bridges
20 Seal Jacks
5 Pushups to Down Dog
Workout
4 Rounds
1 Min each / rest 30 seconds between
Warmup
3 X 1 min
Jog in place
Pushups
Mountin Climbers
Rocky Situps
3 Rounds 1 min Per station
Back Pack Thrusters
Burpees
Back Pack Cleans
Back Push Press
Ice Skaters
Rest
CrossFit at Home Workout
Warmup
3 Rounds
5 Pushup to Down Dog
10 Squats
20 Hollow Rocks
EMOM 15 Min
1) 20 Thrusters
2) 10 Burpee Over Backpack
3) 15 Backpack Situps
Warmup
2 Rounds
20 Plank Shoulder Taps
20 Jumping Jacks
10/10 Lunges
Every 2:30 for 6 Rounds
12 Clean andJerks
12 Overhead Lunges
24 Mountain Climbers
We are going to try a different format today, instead of an AMRAP we are going to try a workout for time. Lets see how it works out. Let me know what you think tomorrow.
Warmup
3 Rounds
8 Slow Squats
8 Lemon Squeezers
8 Scap Pushups