Thursday (2020MAY07) – Quarantine WOD

Warm-up: 5-12mins

2 rds

10 Bear crawl Pull thrus ( db, bag, anything about 30-50lbs

10 Reverse Lunge

10 Bird dogs (alt) 

10 Fire Hydrants (alt) 

5 clapping Push up or 10 Sh.taps

 

Focus: 

Bent Rows Negatives

4×6

tempo 4-6 secs down 1 up

 

Supper set with 

 

4×3 FS Pause squats

4 sec hold

 

All on Coaches tempo

 

WOD: 16 min rest

4 x 2 min AMRAP w 2 rest

15 pull ups

15 jump squats

Accumulate 30 sec – 1 min plank on each rest

 

Seated:

4 Rounds

2 min AMRAP

15 Pull Ups

15 Wall Balls

2min Rest between Rounds

Accumulate 30 sec – 1 min plank on each rest

 

Sub 

ring rows, Db rows

 

Recovery:

Body Tempering

 

Class Times & Meeting IDs

6:00am

Neuse River CrossFit

882-3255-4940

 

10:00am

CrossFit Indestri

897-1005-3011

 

1:30pm

CrossFit WatchTower

869-3348-9966

 

3:30pm Yoga

Neuse River CrossFit

890-3934-0071

 

4:30pm 

Neuse River CrossFit

867-5795-4835