Tuesday (2020APR28) – Quarantine WOD

Warm-up:

Squat Therapy 4x4

then 

Coach led Dynamic Warm up

& 3 rds Burgener

 

Focus:

10 min EMOM

1 Scarecrow

1 Snatch balance

2 OHS

2 Hang Power Snatch

1 Hang Snatch 

 

WOD:

For Time

10-20-30 Reps

Hang Power snatch (or SA Db H.snatch)

SA OH Situps

 

Seated:

For Time

10-20-30 Reps

Single Arm DB Snatch From Ground

Single Arm Alt DB Situps

 

Accessory:

Alt

3x10 Curls

3x10 tricep ext

3x10 sh.press

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

810-2332-2687

 

10:00am

Neuse River CrossFit

895-9255-8882

 

12:00pm Pump Sesh

Kevin Ogar

890-5646-1341

 

1:30pm

CrossFit WatchTower

856-5533-5821

 

4:30pm

Neuse River CrossFit

844-4906-6068