9
Jun
Wednesday, June 10, 2020
WORKOUT OF THE DAY
Families! There is a CrossFit Kids version of this WOD on our Kids page
Warm Up:
CrossFit Warm Up
Skill:
Tall Snatch, light weight 5-7 reps
WOD:
7 Rounds, NOT FOR TIME!
Power Snatch
Hang Squat Snatch
Overhead Squat
Snatch Balance
Skill/Mobility:
Barbell Quad Smash
*WOD at Home:
Warm up (subs): 10-15 reps each
Sit ups
Hip Extension (Superman holds or Good Mornings)
Push Ups
Squats
Pull Ups (find something solid and hang under it even if feet touch ground, or bent over rows)
Dips (use box or bench/chair)
If you do not have a barbell at home, you can do this with a PVC/broomstick. You can make PVC heavier by filling with sand, water, or rebar. Or use a section of pipe, metal fence post, etc. Be creative, but also be safe.