Warmup: 10 calories on your choice 1 bear crawl with high hips 20 calories Ostrich walk one length Birdfeeders on the way back 30 calories Side lunges length of gym (almost a cossack but feet flat) Lift: 3 rounds with a kettlbell: 10 sumo stance deadlifts 10 conventional stance deadlifts
Warmup: CrossFit Baseball 😀 Lunge to first First base: 10 air squats Bear crawl to second Second base: WOD: TEAM WOD! 12-14 rounds TOTAL of: (12 for a team of 2, 14 for a team of 3) 12 dumbbell snatches 6 pull-ups/ring rows 1 lap running (alternating rounds with 2-3
Warmup: Running drills + mobility: High knees Butt kickers Lunge with elbow to ankle reach Seated arm pump (focus on thumb to hip, to nose) Walking march Skip Side sumo squats A Step B Step Glute stretches and Frog hold against the wall to open hips. Review WOD movements and
Gymnastics Warmup Stretch calves and ankles Wall Hinge Downdog Lat stretch 5 rounds: On a box: 3 superman to hollow body’s Right into… 3 superman, hollow, to chin over bar hold (focus on pushing away from the bar) 5 hollow body crunches 10 band pull aparts WOD: 15 minute AMRAP:
Warmup: Burgener with mobility WOD: 6-9-15 Snatch Calories Rest 5 minutes 6-9-15 Dumbbell push press Shuttle runs Then: Tabatta Sit-ups
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