Tuesday, May 19, 2020

WORKOUT OF THE DAY

Families! There is a CrossFit Kids version of this WOD on our Kids page

Warm up:

CrossFit Warm Up 

Skill:

BMU Progression- Kipping Swings, Chest to Bar, Jumping bar MU
Kettlebell Snatch review

WOD:

For Time

9-7-5 Bar Muscle Up
18-14-10 Kettle Bell Snatch 

Skill:

Tricep Smash
5 min Abs of choice- (think planks, hollow holds, scissors) 

*WOD at home:  

Warm up (subs): 10-15 reps each 
Sit ups
Hip Extension (Superman holds or Good Mornings)
Push Ups
Squats
Pull Ups (find something solid and hang under it even if feet touch ground, or bent over rows)
Dips (use box or bench/chair)

Bar Muscle ups: Pull ups, pull downs (band),
or if you are feeling froggy… squat down in front of and rest your hands on a safe and stable surface like a countertop (just check for head clearance first!), jump and press into a support position.

Kettlebell snatch: If you do not have an appropriate weight or do not feel secure with this movement, just do Kettlebell swings instead.