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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)

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