“Dork”

May 6th, 2020

Category: Uncategorized

“Dork”

AT HOME FITNESS – Live coached WODs on Zoom at  530pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm Up
1 Minute Each: No Rest
-Jump Rope or Plate Hops
-Side Hip Raises Right
-Burps

-Jump Rope or Plate Hops
-Side Hip Raises Left
-Sumo Deadlift High Pull

10 Inchworm walkouts
10 Russian Swing
10 American Swing
20 Downward Dog opposite Toe Touches


Mobility
Calf rolling and stretching

WOD
“Dork”
6 rounds for time of:
60 Double-unders
30 Kettlebell Swings 1.5|1
15 Burpees

Level 2– 30 double unders, or 120 single
Level 1– 60 Singles

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

Core Cash Out
30-20-10
Russian Twists*
Double Crunch
Flutter Kicks X 3**

*down and back = 1
**each leg counts as 1


Extra Work
Lower Body Roll