CrossFit WOD, April 8, 2020

WOD for 4.8.20

Warm-up
The Standard Issue
400m Run
10 Sumo Squats
10 Standing Quad Stretched
10 Figure Fours
10 Standing Hip Crossovers
10 Inch Worms + Push-Up
10 Arm Circles Forward
10 Arm Circles Backwards
10 World’s Greatest Stretch

No Equipment WOD
Metcon (Time)
50-40-30-20-10 reps for time
Alternating Lunges
Sit Ups
Double Unders or x2 Single Unders or x2 Jumping Jacks

Equipped WOD
Metcon (AMRAP – Reps)
Tabata (alternate sides each interval)
DB Strict Press
Bent Over Row
Single Leg RDL

(then repeat the whole thing again. You should workout for 24:00)

Recovery
Warm-up
Side Lying Teres Mob x 2:00/side