Friday 6.12.20 (AT Home Workout)

June 11, 2020

 

 

FRIDAY's 7am Zoom Class Link

 

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

Meeting ID: 880 7059 9572
Password: 283354

 

Mob:  

Press-Ups x10 

Curl-Ups x5e (3s Pause) 

 

6m AMRAP 

Pushup/Kneeling Pushup to Inchworm x5 

BW Step-Ups x5e 

2 Leg GLute Bridge x20 

 

Skill:  Clean Skill 

If You Have a BB: 

EMOM x 8:

3 PC (fl) * light focus on cycling with chest and back in good position*

If you have a DB/KB:

Odd: 3 HPC each arm

Even: Plank up downs x 30 s

BW: 

ODD: 10e BW Step-Ups 

Even: 30 s plank up downs

 

WOD: 8m AMRAP

CrossFit Version: 

50 DB/KB DL/R KBS/Mt Climbers 

40 Alt Rev Lunges/Step-Ups 

30 DB Push press/Pushups 

20 Burpees

 

Fundamentals Version: 8m AMRAP 

20 KB/DB DL/R KBS/Mt Climbers 

20 Air squat or alt reverse lunge

20 Pushups/Incline Push ups

20 Squat Thrust/Mod Burpee 

 

Cool Down: 

Prone Scorpion Hold x30-45s ea 

Pigeon Stretch x60s ea 

 

 Modifications

  1. DB/KB DL - R KBS - Mt Climbers 

  2. Rev Lunges - Step-Ups 

  3. DB PP - Pushups - Inc PU

  4. Burp - Squat Thrust - Mod Burp

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