Friday, June 19, 2020

WORKOUT OF THE DAY

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

Warm Up: 

Run 200m
CrossFit Warm Up

Skill:

Push Press Progression
Jumping Back Squat 

WOD:

30 Reps Each

Burpee Box Jump Over
Kettle Bell Swing
Push Press
Good Morning
Push Ups
Jumping Back Squat

Skill/Mobility:

5 minutes Midline work
Barbell Adductor Smash

*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)

WOD: If you do not have a barbell, use your dumbbells for the push press and a band or PVC for the Good Mornings. If you don’t have a kettlebell, you can swing one DB.