Warm-up: 5-15mins
10 min emom
20 Jumping Jacks
10 Air squats
3-5 Burpees
Focus: Activation
AMRAP 3 x3 rest 2
10 kb swing or Glute bridges
7 Jumping Lunges
5 Pike push ups
3 inch worms
1 50′ shuttle or 20 sec High knees
WOD: 17 minutes
Death by Jumping Squat
Starting at 3 reps
increasing by 3 reps
Cap at 7 minutes
if out hold number you last accomplished
Scale to Air Squat
3 min rest
Death by HR push up
starting at 2 increase by 2
cap at 7 minutes
Seated:
Death by DB Cleans
Starting at 3 reps
increasing by 3 reps
Cap at 7 minutes
if out hold number you last accomplished
No Equipment Do some form of rows, pullups, pulling in general
3 min rest
Death by HR push up
starting at 2 increase by 2
cap at 7 minutes
Recovery:
Breathing drills
6 rds
Nasal breathing
8 sec inhale
4 sec hold
8 sec exhale
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
945-7609-5449
7:30am CrossFit Kids
Steph & Jen
994-6814-9576
10:00am
Neuse River CrossFit
993-0188-4456
1:30pm
CrossFit Indestri
969-2829-2626
4:30pm
CrossFit WatchTower
939-2108-1535
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