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Components

Karen

Metcon

Bent Over Row

Settings

Workout

DB Rows + Karen

4/8 WOD Breakdown: https://youtu.be/QQp_Ih_K7wg We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, PASSWORD: 12345

Warm-up

2 Rounds of:
5 Double Push-up Burpees
20 Cobras (optional weight)
10 Scorpions
20 Air Squats

Metcon

choose your advanture

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Choose a weight where you can start off with a set of 20+ and not have it crush you.

Metcon (Time)

150 Jump Squats for Time
*Every time you break accumulate :20 of a Handstand Hold

Metcon (Time)

For Time:
100 Barbell Thrusters (95/65lb range)

OR

100 DB Thrusters (50/30lb range).

You sould be able to open with a set of 15+ reps and not have it crush you

Accessory Work

Bent Over Row (12 Minutes: Build to a heavy 6-10 reps)

Bent Over Row

Use a Barbell, Dumbbell (Single Arm), or heavy backpack. Depending on the weights you have adjust your reps to find the burn. You can also hold at the top of each rep for 3 seconds contracting the muscle to increase intensity)

Mobility

Metcon (No Measure)

2 min Foam Roll Quads
1 min Couch Stretch / side
2 min Wishbone Stretch
1 min Doorway pec stretch /side

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 08, 2020

Male Clients

Nate
Cobb

12pm CrossFit