Thursday, June 11, 2020

WORKOUT OF THE DAY

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

Warm Up:

AMRAP in 5 minutes- 

6 Sit Ups

6 Scap Pull Ups

6 Med Ball Front Squats

6 Med Ball Presses

12 Single Unders

Skill:

Pull Up Progression

WOD:

As Many Rounds as Possible in 20 Minutes of:

5 Pull Ups

15 Wall Ball

30 Double Unders

Skill/Mobility

First Rib  Mob

*WOD at Home:

 Find something stable to hang from for scap pull ups, its okay if your feet are resting on the ground.  If you do not have a med ball, use your dumbbells for the rest of the warm up.

For the pull ups in the workout, either use the structure from warm up, or do bent over rows with your dumbbells.  DB thrusters can sub for wall ball.