Warm-up
5:00 Clock
50 Singles/ 30 Jumping Jacks
10 Step back Lunges
:30 Handstand Hold or :30 Squat Hold
Score: ???
Then…
Tabata (8rounds :20 Work / :10 Rest)
Kettlebell Swings Russian- Rx+ America – Max reps in :20
or
Glute Bridge ups
Then..,
Support Your Local Box Fundraiser!!
WOD 1
Complete as many rounds as possible in 10 minutes of:
10 Air Squats
9 Dumbbell Snatches, right arm 50/35#
10 Push-ups
9 Dumbbell Snatches, left arm
Then…
Tabata (8 Rounds:20 Work / :10 Rest)
Plate Rows – Max reps in :20
or
Heavy Backpack/DB
Cool Down x2
1min Butterfly Stretch
1min Child Pose
1min Couch Stretch
–
–
–
BARBELL WOD
3 Power Cleans EMOM x 3min Touch and Go reps
2 Power Cleans EMOM x 3min Touch and Go reps
1 Power Clean EMOM x 4min
Build whenever you like.
Working on speed and efficiency
Workout 1 of 3 for the Support Your Local Box Fundraiser.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
All proceeds from registration will go directly to the affiliate of your choice. Register at https://games.crossfit.com/register/open