CrossFit, Bodywork, Sweat WODs Sat April 18th 2020

Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm

Saturday 9am

ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts! (password CFPB)

CrossFit:

For Time:

100 Back Squats 135/95
70 Toes-To-Bar
50 Cal Bike

100 Front Squats 95/65
70 Plate Sit-Ups (35/25lb.)
50 Cal Bike

100 Overhead Squats 75/55
70 Reverse Plate Sit-Ups
50 Cal Bike

Time CAP: 35min.

Bodywork:

A.) Face Down, Ass Up Circuit!

30sec. of Chair Pike + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Toe Touch + Shoulder Tap
1min. Rest

Repeat for 5 Total Rounds

B.) For Quality:
100 Feet Elevated Frog Pumps

Sweat:

(0-6min)
400m Run
500m Row
Max Front Squats 95/65

(8-14min.)
30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 14min. Mark

(16-22min.)
400m Run
500m Row
Max Back Rack Lunges 95/65

(24-30min.)
30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 30min. Mark

(32-37min.) QUALITY… Not time…
Strip the bar down and do max lateral barbell lunges with just the bar 45/35lb. (Left + Right = 1 rep) Go slow and controlled! If you get 50 before 5min. you can stop.