3 . 20 . 20
Next week , we will do home wods with KBs or DBs .. you can use them interchangeably for the movements. KBS are more versatile.
If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also a quick home workout if you like.
I will offer a WOD each day for those that come , those with a KB and those with no equipment.
Ideally if you can find a pull up bar close by at local park that will open alot of WODS too.
If you have questions… text me. I can make custom WODS based on what you do have.
Home WOD 5
20 min amrap
5 burpees
10 situps
14 lunges
Run 30 seconds ….
Cool Video from 2011 CrossFit Games , when spectators would wod in warm up area.
21 – 15 – 9
Squat cleans 135 / 95
ring dips
Home WOD version elizabeth
Single arm squat clean KB – Right arm 10 reps
Single arm squat clean KB – Left arm 10 reps
Push ups 40 / 30 reps
Single arm squat clean KB – Right arm 8 reps
Single arm squat clean KB – Left arm 8 reps
Push ups 30 / 20 reps
Single arm squat clean KB – Right arm 6 reps
Single arm squat clean KB – Left arm 6 reps
Push Ups 20 / 10 reps
