Thursday, May 21, 2020

WORKOUT OF THE DAY

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

Warm Up:
Row 250m
15 Push ups
15  Squat Thrusts
15 PVC Hang Power Cleans
15  Jumping Squats

Skill:
Rowing skills
Warm up Power Cleans

WOD:
As Many Rounds as Possible in 20 Minutes of:
3 Power Cleans (85-90%)
5 Burpees
10 Cal Row 

Mobility:
Trap Smash,  90 sec
Kneeling Shoulder Stretch

*WOD at home:  

Row – Sub Run or Jump rope 

Power cleans –  intended to be heavy enough that you would rather not do touch and go reps.  If this is not an option, adjust reps accordingly.