Wednesday (2020APR29) – Quarantine WOD

Warm-up: 

Coach led Chest & Shoulder Mob

5 min Amrap

3 inchworms

6 Narrow stance Squats

9 Plank shoulder taps

12 Jumping Jacks

15 sec high knees

 

Focus:

EMOM 10 – Alt

Floor Press x 7-10 then 20 sec hold in press

Banded Good Mornings x 10-15

 

WOD:  12 mins

“Pass the Giggle Juice”

24 Rounds of Tabata (Alt.)

-Push Ups

-KB Swings 24/16kg

– DU

 

Seated:

“Pass the Giggle Juice” Seated

24 Rounds of Tabata Alt

-Dips

-KB Swings 

– Battle Ropes

 

Recovery:

Breathe

nasal breathing on back

8rds

10 sec in 10 sec out

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

822-5825-6919

 

10:00am

CrossFit WatchTower

871-5653-0544

 

1:30pm

Neuse River CrossFit

840-7310-6162

 

3:45 CrossFit Kids

Steph & Jen

861-5261-1833

 

3:30pm Mobility

Shannon Ogar

847-1377-3220

 

4:30pm

CrossFit Indestri

865-4856-7062