Monday, April 20, 2020

WORKOUT OF THE DAY(at home)

Check out Heidi‘s workout description at: https://www.instagram.com/p/B_NMwLGnM0q/

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

Warm Up:

AMRAP in 7 min-
9 Sit Ups
7 Hand Release Push Ups
5m Crab Walk
7 Shoulder Press (PVC/Broom)
5m Bear Crawl
Standing Shoulder Opener, 60 sec

Skill:

Handstand hold wall/box 20 sec
6 shoulder taps/ lifting hands just off the ground (box/wall)
Compression Drill
Dumbbell Bent Over Row:double arm or single arm

WOD:

3 Rounds, NOT for time:

Max Distance Hand Stand Walk
75 Dumbbell Bent Over Rows 

*Try to do the handstand walk somewhere that affords you a good amount of room.  For the bent over rows, you can either do them single arm and do 75 each side or both arms at the same time.