CrossFit April 20, 2020
CrossFit 4/20/20
Announcements
Warm-up
Warm-up
400m Run
3 Rounds
10 Bird Dogs
10 Single Leg RDL (each leg)
10 Jumping Squats
3 Rounds
10 Bird Dogs
10 Single Leg RDL (each leg)
10 Jumping Squats
Skill
Tempo Deadlift (3 reps)
EMOM for 15 minutes
3 Tempo Deadlifts
3 Tempo Deadlifts
3 Second Descent, same weight throughout
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Asc Reps
3 Overhead Squats (Light)
3 Hollow Rocks
6 OHS
6 Hollow Rocks
9…
9…
3 Overhead Squats (Light)
3 Hollow Rocks
6 OHS
6 Hollow Rocks
9…
9…
Add 3 reps after each round
Think of light as 95/65
INT/BEG:
Front Squats
Knee Tuck Hollow Rocks
Share:
9:30 AM https://zoom.us/j/609684060
12:00 PM https://zoom.us/j/261919068
7:30 PM https://zoom.us/j/842761928
Click here to find any of our previous recorded classes or videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit
Click here for the WOD stimulus of the day!
https://www.youtube.com/watch?v=pJtfgGmR5vw