Monday 7.6.20 (At Home Workout)

July 5, 2020

 

 

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 

 

Mob:

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)

BB: 

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

 

DB/KB: 

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 

50-40-30-20-10

BB/DB/KB Deadlift/Squat Thrust 

Sit up

 

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

 

Fundamentals Version 

25-20-15-20-10

DB/KB DL/Squat Thrust 

Situp/Alt BW V-Up

 

Cool Down: 

Press-Ups x10 + Cat Camels x20 ea way   

 

Modifications:

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

  2. Situp - Alt BW V-Up

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