• AP Coach

Thursday 5.21.20 ( At Home Workout)


QoD: What’s the last thing you regret purchasing?

Mob: 3 rounds x 30 s each

Ballistic Ham stretch

Reverse lunge to twist each side

Standing leg swings

Piriformis Skips

Mtn climbers

Skill: AB Circuit

12 Min EMOM

Min 1: 30 s Toe touch

Min 2: 30 s Leg Lift/Rev Knee Tuck

Min 3: 30 sec side plank w. Knee lift/ each side/Kneeling Side Plank w Leg Lift

WOD: 5 Rounds

CrossFit Version:

Run/ Row intervals/Bike/Burpees

2 min ON

2 Min OFF

** Shooting for the same distance each one

Fundamentals Version: 10 Rounds

Jog/Squat Thrust/Mod Burpees

1min on

1min off


  1. Run - Row - Bike - Burp - Squat Thrust - Mod Burp

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