Zoom Workouts Sat 9am. Mon – Fri 12pm, 4pm & 6:30pm. Use this link to join the virtual WOD.
CrossFit:
In Teams of 2: Only 1 person works at time.
For Time:
42-30-18
DB Deadlifts 70/50s
HSPU’s
Single DB Goblet Squats 70/50
Toes-To-Bar
Wall Balls 20/14lb.
Sweat:
100 single-unders
20 Single arm DB overhead Lunges 45/35 lb
100 single-unders
12 chin-over-bar pull-ups (DB or KB rows if you don’t have access to a pull up bar)
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups (or rows)
Time cap: 14 minutes
15min. EMOM:
Min. 1) 15/12 Cal Row or 30ft Shuttle Runs
Min. 2) Max Goblet Squats with 50/35lb KB
Min. 3) Max Push-Ups
Bodywork:
Just Abs Today 🙂
1min. of Seated Ab Circles
1min. of Drunken Mountain Climbers
1min. of Seated Ab Circles (other direction)
Rest 1min.
1min. of Star Plank (right)
1min. of Starfish Sit-Ups
1min. of Star Plank (left)
Rest 1min.
1min. of Bicycle Abs
1min. of Heel Touches
1min. of Russian Twists
Rest 1min.
Repeat EVERYTHING 1 more time with 30sec. stations and 30sec. rest breaks.
Total workout time is: 18min.
Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI
Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc
Starfish Sit-Ups:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE
Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo
Bicycle Abs:
https://www.youtube.com/watch?v=ey-I0iCGajk
Da Daily D:
20 DB Push Press 45/30s
15 Toes-To-Bar
10 Burpees
Max sit-ups in remaining time
Rest 1min. Repeat for 5 total rounds.
https://www.youtube.com/watch?v=a-dqF4NL2K4