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

Burgener Warm Up 

 

Skill:

Shoulder Rotator Smash 

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.