WOD April 8, 2020 (Wednesday)

Home Workout

Cardio vs. Core

Warm-up: 2 rounds
Downward dog calf stretch (30 secs each leg)
Cat and Cow Stretch (30 sec cat, 30 cow)
6 power shuffles (3 right 3 left)
10 toy soldiers
5 burpees

WOD A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scaled, single unders or double tap jumps

WOD B: 4X 3 EMOMS
Min 1- 10 sprawl to jumping jack
Min 2- 10 pike push ups +10 crossover knee to elbows
Min 3- 10 crunch to Russian twists
(Rest remainder of minutes)

Search

Popular Posts

  • CrossFit – Sat, May 3

    CrossFit One World – CrossFit Metcon (Time) 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works. RX+ freestanding handstand push ups

  • CrossFit – Fri, May 2

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

  • CrossFit – Thu, May 1

    CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 35% of Clean increase by 5 every set 10 Push Up (Right after Pendlay Row)) Pulling the Devil Out (Time) For Time 10 – 1 Devil’s Press Pull-Ups Rx DB 35/25 (2) RX+DB 50/35 (2)

Categories

Archives

Tags