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Saturday 072520

CrossFit

[WARM-UP]
200m Easy Jog

:30 Spider-Man Lunges
:30 Squat Bridges
:30 DB/KB Good Mornings

:30 Sampson Lunges
:30 Squat Hold with Rotation
:30 DB/KB RDL (Hold with 2-Hands)

:30 Reverse Lunges
:30 Air Squats
:30 DB/KB Russian Swings

200m Easy Jog

[PRACTICE]
1 Round:
200m Run
6 (Total) 1-Arm Thrusters
6 Lateral Hops over DB
6 Kettlebell Swings
6 Burpees

Metcon (Time)

"LADYBUG"

Repeat the following x 3:

1 Round:
400m Run
30 1-Arm DB Thrusters
30 Lateral Hops Over DB

1 Round:
400m Run
21 DB/KB Swings
12 Burpees

[SCALING]

REPS: Reduce 30 reps to 20 for Thrusters and Hops. Reduce 21/12 Reps to 15/9 for Swings and Burpees.

RUN: 200m Runs, 2 Min. Jog in home, 400m Row, 1,000m Bike.

THRUSTERS: Goblet Thrusters, Goblet Squats, Air Squats.

SWINGS: DB/KB Russian Swings, DB/KB Good Mornings or Deadlifts.

BURPPES: Squat Thrust, Sit-Ups, Push-Ups.

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

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Saturday, July 25, 2020

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