• AP Coach

Thursday 6.4.20 (At Home Workout)


QOD: How long does it normally take to drive to work?

Alt Bird Dogs x5e (pause for 3s)

Mob:

30s Ea x3 rounds

Low PU/Kneeling Low PU Hold

High to Low Plank/Kneeling High to Low Plank

Jumping Jacks

Skill: Floor Press

If you have a DB/KB

3 rounds

DB/KB Shoulders Elev/Glute Bridge Press x15-20 ea

Ring Dips/Chair Dips x10-12

Weighted Situps/BW Alt V-ups x20

BW: 3 rounds

3 Point Pushup/Inc 3 Point Pushup x6-8e

Chair Dips/High to Low Plank x10-12

BW Alt V-ups x20

WOD: For Time (18m CAP)

CrossFit Version:

Run/Row 800m/Bike (60/40 Cal)/40 Squat Thrusts

50 Situps

25 Box Jumps/Box/Chair Step-Ups

50 Situps

Run/Row 800m/Bike (60/40 Cal)/40 Squat Thrusts

Fundamentals Version: For Time

Run/Row/Walk 400m/Bike (30/20 Cal)/20 Squat Thrusts/Mod Burpees

2 rounds:

25 Alt V-Ups

25 Box/Chair Step-Ups

25 Alt V-Ups

Run/Row/Walk 400m/Bike (30/20 Cal)/20 Squat Thrusts/Mod Burpees

Cool Down:

Press Ups x10

Bird Dogs x5e

Supine Knee Tuck x45s ea

Modifications

  1. Run - Walk - Row - Bike - Squat Thrust

  2. Situps - Alt V-Ups

  3. Box Jumps - Box/Chair Step-Ups

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