Friday (2020APR17) – Quarantine WOD

Warm-up:

Amrap 2 mins

5 Pull ups or rows

5 inch worms

10 Air squat

 

Rest 1 min

 

Amrap 2 mins

5 burpees

10 jumping lunge

10 Glute bridge

 

Then

Coach led mobility

 

Focus: 10 Minutes

Cossack Squats

3 min EMOM: 10 reps 

 

Pike Push Ups

3 min EMOM:  5-7 reps

 

Weighted Squats

4 min EMOM:  7 ( heavy) 12 (Light)

 

WOD: Chipper 15 minutes

Amrap 15

25m walking lunge weighted

50 Sh2Oh

25 Weighted sit ups (finish overhead)

50 dips ( chair  or banded ) 

25 Weighted squats

50’ HS Walk or 50 Plank Sh. taps

50 Mountain climbers

50 Broad Jump Back & forth

25 HSPU

 

Seated:

Amrap 15

12m Crawling

50 Sh2Oh

25 Weighted sit ups 20/14#

50 Dips

25 Banded Push Ups

50 Plank Sh. taps

25 Side Plate Hops

50 Wall Balls 

25 Plate Walk Overs on Hands

 

Recovery: Smash or roll out  Lats & Scaps

 

Classes & Meeting IDs:

6:00am

CrossFit Indestri

951-3533-9239

 

10:00am

CrossFit WatchTower

933-2373-1909

 

1:30pm

Neuse River CrossFit 

985-5507-8533

 

3:45 CrossFit Kids

Steph & Jen

933-5095-2056

 

4:30pm

CrossFit Indestri

928-2517-4939