Thursday, April 9 2020

Strength: 6 Sets of

20 Lunges (use Heavy DB/KB if you have them) 

10 Heel elevated Back Squats 

10 Toe elevated Romain Deadlifts 

CrossFit WOD: EMOM 15 

1) 15/12 Cals 

2) 9 Power Snatches 

3) 6 Overhead Squats (scale to Front Squats) 

DB WOD: EMOM 20 

1) 25 Double-unders 

2) 10 Alt. DB Snatches Right Arm

3) 25 Double-unders

4) 10 Single Arm DB Snatches Left Arm 

5) 15 Gobelt Squats 

Body Weight Workout: EMOM 30 

1) 25 Jumping Jacks or Plate Jumps 

2) 10 Snatches Right Arm grab whatever you have 

3) 25 Jumping Jacks or Plate Jumps 

4) 0:45 Handstand Hold 

5) Max Sit-ups

6) Rest 

*Score is the number of Sit-ups