• AP Coach

Monday 4.20.20 (At Home Workout)


Mob:

Dynamic W/U

3 rounds

10e Hip Series (Fire Hydrants, Circles, Scorpions)

10 Spiderman w Reach

10 Crossover Ballistic Hamstring

10 Jumping Jacks

WOD: “CrossFit Support Your Local Box Fundraiser #3”

https://www.youtube.com/watch?v=l7xoN_L_m2k

For Time

50 DB/KB Deadlifts

50 Ab Mat Situps

50 Box Step-Ups

50 DB/KB 1 Arm Thruster

DB wgt: 50lb/35lb Rx

50 1 DB/KB DL

50 Situps/Alt V-Ups

50 Box/Chair Step-ups

50 1 Arm DB Thruster/2 Arm DB Thruster/DB Goblet Squat/Air Squat

Modifications

  1. DB DL - 1 DB DL - Burpees

  2. Situps - Alt WB V-Ups

  3. Box- Chair Step-ups

  4. DB/KB 1 Arm Thruster - DB/KB 2 Arm Thruster - DB/KB Goblet Squat - Air Squat

Optional Post Workout:

Strength: 3-4 rounds

PM GHRs x8-10

DB/KB 1 Arm Row x15e

Weighted Plank x45-60s

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