Monday (2020APR27) – Quarantine WOD

Warm-up: 

30 sec on 30 sec off (7 mins) 

Burpee Lateral Jump

Jumping Lunge

Running on spot

Glute bridges

Pike push ups

Jumping Squats

touchdowns

Skater steps

 

Focus:

12min EMOM

1- DB Hang Squat Clean x 4

2- DB Front Squat x 4

3- DB SA Split Jerk x 4

Lighter than workout

work on timing

 

WOD: 

For Time

100 Alt SA DB Hang Power Clean

EMOM- 2-4-6-8-6-4-2-4-etc.

Single Arm Devil Press

 

Seated:

For Time

100 Single Arm DB Clean & Press

EMOM- 2-4-6-8-6-4-2-4-etc.

Single Arm Deadlift

 

Finisher:

Tabata
Chinese plank holds

 

Class Times & Meeting IDs:

6:00am

CrossFit WatchTower

870-9963-3919

 

10:00am

Neuse River CrossFit

884-9576-2267

 

1:30pm

CrossFit Indestri

873-8849-7825

 

3:45pm CrossFit Kids

Steph & Jen

896-1516-8074

 

4:30pm

CrossFit Indestri

820-0969-4881