FRIDAY 6.5.20 (AT Home Workout)

In our house ALL are welcome, regardless!

https://us02web.zoom.us/j/88070599572?pwd=QkJKamlsQ2Z0THduMWx2Mzd5cUVYUT09

Meeting ID: 880 7059 9572 Password: 283354

QOD: What exercises do you want to do most when you get back to the gym?

Curl Ups x5e (3s Hold)

Side Plank x30s ea/Kneeling Side Plank x30s ea

8m AMRAP

Pushup/Kneeling PU to Inchworm x5

Alt BW V-Up x10e

Spiderman w Reach x5e

Skill: Deadlift Skill

EMOM x8m

If You Have a BB:

Min 1: 3-5 BB Deadlift (50-70%)

Min 2: Weighted Deadbug or Plank x30s ea or 30s

If you have a DB/KB:

Min 1: 8-10 KB/DB DL (can progress to 1 Arm DB/KB DL)

Min 2: Weighted Deadbug or Plank x30s ea or 30s

BW:

Min 1: 10e side or 20 2 Leg Glute Bridge

Min 2: Weighted Deadbug or Plank x30s ea or 30s

WOD: 8m AMRAP

CrossFit Version: Choose Your Adventure

(Ascending Reps 2/2, 4/4, 6/6, …..)

Am KB/DB Swing/Rev Lunge*

Burpee/Situp/Row/Bike Cals

*If Rev Lunge 2e side, 4e side, etc…*

Fundamentals Version: Choose Your Adventure

(Ascending Reps 2/2, 4/4, 6/6, …..)

Russian KB/DB Swing/BW Rev Lunge*

Squat Thrust/Mod Burp/Situp/Alt-V-Up

*If Rev Lunge 2e side, 4e side, etc…*

Cool Down:

Feet Elev Breathing x3m

Modifications

1. Am KB/DB Swing - Russian Swing - Backpack Swing - Rev Lunge

2. Burp - Squat Thrust - Mod Burp