31 Mar CrossFit WOD, April 1, 2020
Posted at 20:00h
in Work out of the day
Wednesday April 1
Workout – HOME
Warm-up
Warm-up
3 Rounds of:
3 Upward to Downward Facing Dog + Toe Touch
3 Shin Box + Forward Fold each
3 KB single leg RDL Handswitch each
Then:
30 Jumping Jacks
3 Upward to Downward Facing Dog + Toe Touch
3 Shin Box + Forward Fold each
3 KB single leg RDL Handswitch each
Then:
30 Jumping Jacks
Strength
Sumo Stance RDLs w. bands pulling forward (Weight)
Perform single leg. Rest 30s.
Single Arm DB Push Press (Weight)
Rest 30s.
Squat Jumps (Weight)
Rest 30s.
Metcon
Metcon (Time)
For time:
21-15-9-15-21
Bodyweight Lunges each side
Push-ups
L1: (Box Push-ups)
21-15-9-15-21
Bodyweight Lunges each side
Push-ups
L1: (Box Push-ups)
Cool Down
Metcon
– Active Straight Leg Raises x 15 each side
– Parasympathetic Breathing x 15 breaths
– Parasympathetic Breathing x 15 breaths
1a) Yoga Push-up: 4 x 10-15. Rest 30s.
1b) Barbell Curls: 4 x 10-15. Rest 30s.
Conditioning:
4 Rounds of:
30s Sit-ups
30s Rest
30s Alternating Step-ups
30s Rest
30s Alt. DB Snatches
30s Rest
30s Jump Lunges
30s Rest
– Goal: Keep rep counts for each round within 5 reps of each other.
Finisher: Hollow Rocks – Who can go for 2:00 without stopping?