Warm-up Drills
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling
“United In Movement WOD #3”
20:00 AMRAP of
20 x Hand Release Push-ups
30 x Goblet Squats
40 x Hand Release Push-ups
50 x Dumbbell Lunges
60 x Hand Release Push-ups
70 x Single Arm-Suitcase Deadlift
Notes: See image or details via link found HERE for scaling formats.
Post scores to comments.
Read below for additional week information!!
Upcoming Training and Fitness Challenge Announcements!!!
This week we are going to be running virtual WODs every day! We will also be joining the larger CrossFit community by participating in two online competitions. These competitions are free to register for, with the option to donate. All workouts will have options for limited and zero equipment. I have outlined details for each below. Let us know if you have any questions!
1+6 (25#DB/35#KB)
1 + 53 (25# dumbbell)
201 reps Compete Division
1+30 35#db