CrossFit WOD, April 6, 2020

WOD for 4.6.20
View Daily Workout Brief:

View Demo Videos: https://www.youtube.com/channel/UC5yzcu1Jlw15MUxVD6f_cYw/videos?view_as=subscriber

Warm-up
Warm-up
GENERAL WARM-UP:⁣

:30sec run/ jog* in place between each exercise below ⁣
10 Jumping Jacks ⁣
10 Mountain Climbers⁣
10 Up to Down Dogs
10 Knee Hug to Lunge (alt legs) ⁣
10 Good Mornings⁣

⁣SPECIFIC WARM-UP: ⁣

5 slow & controlled Air Squats ⁣
5 Air Squats (regular speed)⁣
10 Push-Ups⁣
5 DB Deadlift (right arm)⁣
5 DB Deadlift (left arm) ⁣
5 DB Hang Snatch (right)⁣
5 DB Hang Snatch (left)⁣
5 DB Snatch (right)⁣
5 DB Snatch (left) ⁣

Equipped WOD
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

Tune into the CFD Zoom Class at 5PM to do this workout with your coaches!!!

No Equipment WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push-Up
HSPU or Bench Dip
200m Run after each set

Extra Credit
Metcon
Bicycle Intervals
3×11:00 as fast as possible, rest 3:00-5:00 between each

Recovery
Warm-up
A) 5-10 cycles/side PNF Pigeon Stretch (:04 inhale/:04 Hold breath and contract/:08 Exhale and Relax)
B) 1:00/side Hamstring Pin & Stretch with LAX Ball