Wednesday 6.10.20 (At Home Workout)

Wednesday's 7am Zoom Class Link: See you There!

https://us02web.zoom.us/j/88054058290?pwd=U00yMElLK0k0Z2E3RWVHNWsvcXJTdz09

Meeting ID: 880 5405 8290
Password: 725620

Mob: 

Calf Stretch x30s ea 

7 min amrap

30 single unders/double unders/Line Step-Overs 

Goblet or Air Squat x10 

KB RDL/BW good morning x 15

Skill: Front Squat/Goblet Squat Circuit 

EMOM x12m 

Min 1: 8-10 Front Squat/Goblet Squat/30s Air Squat 

Min 2: 10-15e DB/KB 1 Arm Row/Plate Row/Backpack Row/Band Spread

Min 3: 8e SL or 12 2 Leg KB/DB RDL/SL Glute Bridge x10e 

WOD: 3 Rounds

2m/1m Rest 

CrossFit Version: 

20 DU/SU/Plate Step-ups/Line Overs

10 Alt DB/KB Snatch/Air Squats 

Fundamentals Version: 

20 SU/Plate Step-Ups/Line Overs

10 DB/KB Hang Snatch/Air Squats 

Cool Down: 

Feet Elev Breathing x3m 

Modifications

1. DU - SU - PSU - Line Overs

2. 10 Alt DB/KB Snatch - Alt DB/KB Clean - R KBS - Squat Thrust