AT HOME FITNESS – Live coached WODs on Zoom at 12pm & 530pm today. Ladies Zoom Social after the WOD at 630pm. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192
Warm-up
AMRAP 90s
15 Scap Push Ups
AMRAP MB|Odd Object Front Squats
Rest 30s
AMRAP 90s
10 Pull Overs
AMRAP MB|Odd Object Deadlift Shrug
Rest 30s
AMRAP 90s
10 Renegade Rows
AMRAP MB|Odd Object Tall Clean
Rest 30s
AMRAP 90s
10 Floor Press
AMRAP MB|Odd Object Squat Clean
Mobility
Couch Stretch
Strength
10-8-6-4-2
Floor Press
Pull-over
Renegade Rows
If you are doing single arm complete 10 each side, split the reps in half if it’s heavy, 5-4-3-2-1 each side
WOD
24-21-18-15-12-9-6-3
Med-ball Cleans 20|14*
Push-ups
*At home sub- light KB or DB squat clean
Level 2– ¾ reps
Level 1– ½ reps
WOD Credit- CrossFit.com
Extra Work
Run 1 mile
Rest 5 Mins
Run 1200m
Rest 4 Mins
Run 800m
Rest 3 Mins
Run 400m
Rest 2 mins
Run 200m
Rest 1 min
Sprint 100m