Thursday, April 30, 2020

Warm Up
3 Rounds of
5 Burpees
10 Jumping Lunges
5 Burpees
10 Single Leg Romanian Deadlift each side
Then practice squat cleans with your odd object!
Metcon
“Wes”
Run 800 meters with a weight
Then, 14 rounds of:
5 Reverse Burpees with at least a 6+ inch jump up (be powerful)
4 burpee box jumps or step ups
3 Odd Object Squat Cleans – use anything. By now most of us have some kind of weight or weighted backpack, etc.
Then, run 800 meters with a weight
Accessory Work
3 Rounds of
20 Step Ups on Box/Chair
20 Shoulder to Overhead with your Odd Object weight
20 Bent Over Row with your Odd Object weight
Stretch Sesh!
Power Yoga - https://www.youtube.com/watch?v=NFOAd2KZPAU
Crossfit Kids
“Wes Jr”
Run 400m (with or without a weight)
Then – 10, 12, or 14 Rounds of
5 Reverse Burpees with jump
4 Burpee Box Jumps or step ups
3 Odd Object Cleans
Then, run 400m (with or without a weight)