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
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