Wednesday (2020MAY13) – “Fight Gone Bad (Home Edition)”

Warm Up: 

3 Rounds:

20x Alternating Jumping Lunges

16x Frankenstein Kicks

12x Tuck Jumps

8x Sumo Squats

4x Pike Push Ups

 

Focus:

Superset: 

Isolated Lunges (4x20 – 10R/10L) 

Left Plank (4x30s)

Right Plank (4x30s)

 

WOD: 

“Fight Gone Bad (Home Edition)” 

3 Rounds – 1 Minute at Each Station (18 Minutes): 

Wallballs (Shoulder-to-Shoulder Thrusters) (Light)

Sumo Deadlift High Pull (Light) 

Box Jumps (Broad Jumps)

Push Press (Odd Object Push Press)

Row (Calories) (Jumping Jacks)

Rest 1 Minute.

 

Recovery:

Coaches Choice

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

892-9259-1119

 

10:00am

CrossFit WatchTower

892-9617-7274

 

1:30pm

Neuse River CrossFit

853-4880-2832

 

3:30pm Mobility

Shannon Ogar

873-0304-9846

 

3:45pm CrossFit Kids

Steph & Jen

836-9956-9379

 

4:30pm

CrossFit Indestri

857-8362-4736