Friday (2020MAY08) – Quarantine WOD

Warm-up:

Run 2 min out 2 min back

or 2rds

30 sec high knees

30 sec mountain climber

30 sec lat hops

30 sec Jumping jacks

 

Focus: 

12 Min EMOM

Min 1: 6-10 Lat burpees

Min 2: 20-30 sec high Knees

Min 3: 15-20 Bicycles

 

WOD: AMRAP 15

50-40-30-20-10

DU

Sit ups

Db Sumo Deads (light) 

 

Seated:

50-40-30-20-10

Split Ropes x 2

Russian Twists x 2

Single arm Deadlifts (split reps evenly between sides and go light) 

 

Sub 

Sumo Squats”

Lateral hops

SU same rep scheme

 

Finisher:

3 Rounds

30s Bottom of Goblet Squat Hold

30s ME Goblet Squats

30s Rest

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

830-7755-1539

 

10:00am

CrossFit WatchTower

858-3654-7596

 

1:30pm 

Neuse River CrossFit

864-9433-4333

 

3:30pm CrossFit Kids

Steph & Jen

873-5657-3580

 

4:30pm

CrossFit Indestri

825-6953-3530

 

6:00pm

TRIVIA NIGHT!!

All are Welcome!