Warm-up:
1/2 Tabata 2mins
20 sec Plank Holds
10 sec push ups
1/2 Tabata 2 mins
20 sec Air Suats
10 sec Squat hold
1/2 tabata 2 mins
20 sec Rows
10 Sec OH hold
1/2 Tabata 2 mins
20 Sec Lunge
10 sec Mountain climber
Focus:
EMOM x10
1 Tall Clean
1 High hang clean
1 Mid Hang
2 Hang
WOD: 20 mins
4 Rounds
3min AMRAP
20 Sumo KB Deadlifts 24/16kg
10 KB Hang Squat Cleans alt 24/16kg
Max rep Burpee broad jumps
rest 2 minutes between rounds
*set a distance for jump and maintain.
try to get 7-10 burpees per round
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
10:00am
CrossFit WatchTower
1:30pm
Neuse RIver CrossFit
3:30pm Mobility
CrossFit WatchTower
3:45pm CrossFit Kids
Steph & Jen
4:30pm,
CrossFit Indestri
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