Warmup
50 doubleunders
3 rounds
10 sec bottom of squat hold
10 jumping squats
10 pushups
2 min rest
Wod
Tabata “bottom to bottom” squats
Immediately following,
1 mile run
**bottom to bottom squat, begins in the below parallel Bottom position and goes to full extension and back to …
Warmup
25 jumping jacks
3 rounds
10 db snatches (5 each arm)
10 db rows (5 each arm)
10 push presses (5 each arm)
2 min rest
Wod
4 rounds
10 db snatches 50/35
8 db rows 50/35
6 db push presses 50/35
*Do each round with one arm, …
warmup
400m run
3 rounds
10 sec stretch feet together, knees locked hang and touch toes
10 sec right quad stretch, right foot to your glutes
10 sec left quad stretch, left foot to you glutes
wod
10 rounds
10 burpees
100m sprint
warmup
50 double unders
3 rounds
10 jumping jacks
10 Sec bottom of squat hold
10 sec plank hold
wod
tabata:
jumping lunges
pushups
situps
squats
Rest day
1 mile run using the new route at the gym. Afterwards, we will be selling fitAid and O2……..
10:00am at 850 CrossFit….
Warmup
25 jumping jacks
3 rounds
10 situps
10 push ups
10 squats
*move slowly through these movements, making sure that your movement is perfect.
2 min rest
Wod
For time
100 situps
200 pushups
300 squats
*break these up any way you want to.
Warmup
50 double unders
3 rounds
10 pushups
10 sec plank
10 situps
2 min rest
Wod
For time:
100 burpees
warmup
400m run
3 rounds
10 burpees
10 lunges
10 sec bottom of squat holds
2 min rest
wod
“Griff”
run 800m
run backwards 400m
run 800m
run backwards 400m
Warmup
50 double unders
3 rounds
10 squats
10 lunges
10 situps
2 min rest
Wod
3 rounds
15 cleans 95/65
15 thrusters 95/65
1000m row
*use whatever weight you have, if you don’t have access to a barbell. If you have no weights, do 15 jumping squats, and …