Warm Up

3 rounds 

Coaches tempo

 

40 sec Kb swing

30 sec high knees

25  sec jump lunge or step lunge

20 Pass thrus or arm circles

15 Good Mornings

10 Tuck jumps

5 Burpees

 

Focus:

Full Gym

EMOM 15

Min 1: 10 Db PC 10 Db front Squats

Min 2: 16 Db Reverse Lunge (alt) 

Min 3: 10 Push ups & Max Sit ups

 

Partial Gym

Min 1: 10 odd object 1 arm Power cleans (5&5)

Min 2: 16 odd object Reverse Lunge (alt)

Min 3: 10 Push ups & Max Sit ups

 

No Gym

Min 1: Squat jumps & reach

Min 2: 16 Reverse Lunge (alt) 

Min 3: 10 Push ups & Max Sit ups

 

WOD:

Full Gym

4 full Tabata’s

Tabata 1: Air Squats

Tabata 2: Deadlifts 115/75

Tabata 3: Hang Power Cleans

Tabata 4: SH2OH

 

Partial gym:

Tabata 1: Air Squats

Tabata 2: Db/kb Deadlifts (50/35) 

Tabata 3: Hang Power Cleans

Tabata 4: SH2OH

 

No Gym

Tabata 1: Air Squats

Tabata 2: Sumo Deadlifts (Odd object or couch) 

Tabata 3: Hang Power Cleans

Tabata 4: SH2OH

 

Accessory

SuperSet

-TKEs per leg

-Seated Leg Lifts Over Object

3x10

 

Meeting IDs:

6:00am

CrossFit WatchTower

511-525-507

 

10:00am

Neuse River CrossFit

572-963-284

 

12:00

Pump Sesh: Hypertrophy and Joint Care in Quarantine

773-349-112

 

1:30pm

CrossFit Indestri

571-571-981

 

4:30pm

Neuse River CrossFit 

253-127-784