WORKOUT OF THE DAY
Families! There is a CrossFit Kids version of this WOD on our Kids page
CrossFit Warm Up
9-7-5 Bar Muscle Up
18-14-10 Kettle Bell Snatch
5 min Abs of choice- (think planks, hollow holds, scissors)
*WOD at home:
Warm up (subs): 10-15 reps each
Hip Extension (Superman holds or Good Mornings)
Pull Ups (find something solid and hang under it even if feet touch ground, or bent over rows)
Dips (use box or bench/chair)
Bar Muscle ups: Pull ups, pull downs (band),
or if you are feeling froggy… squat down in front of and rest your hands on a safe and stable surface like a countertop (just check for head clearance first!), jump and press into a support position.
Kettlebell snatch: If you do not have an appropriate weight or do not feel secure with this movement, just do Kettlebell swings instead.