CrossFit WOD, March 19, 2020

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WOD for 3.19.20

Warm-up

Calf Stretch x 1:00 each side

Row or Ski 400m
10 Worlds Greatest Stretch
10 Hip Crossovers
10 Scorpion Stretches
10 Up to Down Dogs

Strength

Metcon

AMRAP x 10
5-10-15-20-25-30…etc
Slam Balls
Sit-Ups
Russian Twists w/Slam Ball

Workout Of The Day

Metcon (Time)

"Acid Bath"
For TIme
500m Row
500m Ski
.7 Mile Assault Bike

This appears courtesy of the 2019 DCC

Social Distancing WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20
7 Russian Push-Up
10 V-Ups
13 Single Leg Glute Bridge each side

Here are demo videos of these movements

Russian Push-Up:

V-Up

Single Leg Glute Bridge

080421 Metcon (Time) For Time: 3-6-9-12-9-6-3 Power Clean and Jerk Burpee Box Jump Over L1 = 155/105, 24/20"

080321 Metcon (Calories) 6 Sets AMRAP 2 Minutes 50 Air Squats Max Calorie Echo (OR Assault) Bike -Rest

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