Monday, May 18, 2020

WORKOUT OF THE DAY

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

Warm Up:

Run 400 m
1 min Sit Ups 
1 min PVC Thrusters
1 min Box Jumps
30 sec each side Samson Stretch

Skill:

Wall Ball Efficiency  
Wall Ball Progression 

WOD:

“Karen”-

150 Wall Ball for Time 

Mobility:

Adductor Smash, 2 min each
Quad Smash, 2 min each

*WOD at home:  

If you do not have a medicine ball, use light dumbells and do thrusters.  
If you do not have light dumbells use only one, or a PVC pipe/dowel.  

If you need to lower your reps to get a safe and effective workout, please do so.