Wednesday, June 24, 2020

WORKOUT OF THE DAY

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

Warm Up:

Row 3 min, then

2 x thru-

6 Hollow Rocks 

6 Push Ups 

8 PVC Pass Throughs

8 “Waiter” Squats

Skill:

Bar MU Progression-

Bar MU part 1, Part 2- pool drill  

Brief Overhead Squat review 

WOD:

3 Rounds for Time of:

5 Bar Muscle Ups

7 Overhead Squats

9 Calorie Row

Skill/Mobility: 

Bird Dogs x 5-6 each, with 8-10 hold at extension 

Barbell Quad Smash

Banded Overhead Distraction