It has been a long 3 weeks since we last did any kind of WOD together. I do get a sense that we are getting very close to being able to open the Stand Firm CrossFit doors. My guess is, we will have to keep the numbers under 10 in a class. If so, we will work it out so everyone gets a great workout. When we come back we will NOT go crazy and do a HERO WOD or 100 Thrusters for time. For most of us it will be a gradual climb back into the fitness place we once occupied.
If you are wondering about the photo above…..All I can say is put on your sunscreen. CAL
Warm-up:
Jog 4 min. ( high knees, butt kicks, skip, karaokes, broad jumps, etc.)
Dynamic stretch
Try and work on our barbell movements ……use a broom stick or see what you have around the house. Get creative!
WOD: 4.15.2020 At Home Workout
For Time: 10,9,8,7,6,5,4,3,2,1 (ladder down from 10 reps)
10 DB/KB Hang power cleans
10 HSPU/ or Z press, or bench dips
10 Box jumps
9 DB/KB Hang power cleans
9 HSPU/ or Z press, or bench dips
9 Box jumps
8 DB/KB Hang power cleans
8 HSPU/ or Z press, or bench dips
8 Box jumps
7 DB/KB Hang power cleans
7 HSPU/ or Z press, or bench dips
7 Box jumps
6 DB/KB Hang power cleans
6 HSPU/ or Z press, or bench dips
6 Box jumps
5 DB/KB Hang power cleans
5 HSPU/ or Z press, or bench dips
5 Box jumps
4 DB/KB Hang power cleans
4 HSPU/ or Z press, or bench dips
4 Box jumps
3 DB/KB Hang power cleans
3 HSPU/ or Z press, or bench dips
3 Box jumps
2 DB/KB Hang power cleans
2 HSPU/ or Z press, or bench dips
2 Box jumps
1 DB/KB Hang power cleans
1 HSPU/ or Z press, or bench dips
1 Box jumps