WOD for 3.17.20
Warm-up
Warm-up
Classic Band Hamstring Stretch with PNF x 2:00 each side
3x
10 x Hollow to Superman
10 x Tuck Ups
5x Front Lever Pull Dows
Strength
Metcon
Work up to a 5RM Weighted Dip
If you don’t have a dip do 5 sets of 3 Dip Negatives
Workout Of The Day
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 pull-ups
9 box jumps
♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box
This is a CrossFit.com WOD
Social Distancing WOD
Metcon (Time)
300 Air Squats For Time*
*Every Minute On The Minute do 8 Push-Ups. Workouts starts with push-ups. For extra fun try it with nasal breathing only.*
Afterwards go for an easy effort 1-Mile Jog to get some blood flow through all that damaged leg meat.