• AP Coach

Monday 7.6.20 (At Home Workout)

Due to Moving Classes Outdoors we will no longer be running Zoom classes, please check your emails/text messages for more info. Any questions please email goapnation@gmail.com


5 min amrap

Air Squat x 10

Alt deadbug x 5 each

Alt spider man w. Reach x 5 ea

Oly warm up

KB/DB (1 Arm) or PVC Pipe

½ rdl x 5

Shrug x 5

High pull x 5

Power clean x 5

Front squat w. Pause x 5

Skill: Squat (10min)


5x5 Front squat w. Pause + 30s Plank w Reach


4x8e (313) 1 Arm KB/DB Squat + 30s Plank

Or PVC/Broomstick front squat w. Pause 5 x 10 + + 30s Plank w Reach

WOD: For Time (18m CAP)

CrossFit Version


BB/DB/KB Deadlift/Squat Thrust

Sit up

2 DB if you have them, if not 1 (Between Legs)

Fundamentals Version


DB/KB DL/Squat Thrust

Situp/Alt BW V-Up

Cool Down:

Press-Ups x10 + Cat Camels x20 ea way


  1. 2 DB DL - 1 DB/KB DL - Squat Thrust - Mod Burp

  2. Situp - Alt BW V-Up

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