Friday 4-10-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
Run and/or walk 5000m 30 min time cap
Thursday 4-9-20
Warmup
25 jumping jacks
3 rounds
10 walking lunges
10 burpees
10 sec plank
2 min rest
Wod
“Adrian”
7 rounds
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps 30/243
**Scaling options,
-wall climb only as high as you are comfortable
-do situps …
Wednesday 4-8-20
Warmup
50 double unders
3 rounds
10 sec bottom of squat hold
10 sec hamstring stretch, straight legs, reach for your toes
10 sec cobra stretch
2 min rest
Wod
Tabata:
-pushups
-situps
-squats
Do a complete tabata set ( 8 rounds, 20 seconds work, 10 sec rest) for …
Tuesday 4-7-20
Warmup
400m run
3 rounds
10 push-ups
10 situps
10 squats
2 min rest
Wod
10 rounds
100m sprint
Walk back as a rest, then go again.
Monday 4-6-20
Warmup
25 jumping jacks
10 mountain climbers
10 pushups
10 situps
2 min rest
Wod
“Death by burpees”
Do 1 burpee in the first minute
Do 2 burpees the seconds minute
And so on, until you can’t complete all of the burpees in the minute
Your score is the …
Sunday 4-5-20
Rest day
Saturday 4-4-20
Fundraiser WOD-1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb
If you don’t have access to DBs, HQ has the following scaled options
- Dumbbell of a different weight
- Plastic milk jug
- Can of food
- Water bottle
- Kettlebell
Friday 4-3-20
warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
Wod
4 rounds
50 lunges
50 squats
400m run
Thursday 4-2-20
Warmup
25 mountain climbers
3 rounds
10 squats
10 flutter kicks
10 situps
2 min rest
Wod
8 rounds
20m bear crawl
20 pushups
20 jumping jacks
At home open
CrossFit HQ announced they are holding an “at home open” called the #supportyourlocalbox fundraiser. Registration is open now, first wod comes out Friday April 3rd. Cost is completely free, but if you want, you can choose to donate money when you register to support your box.