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WOD 010719: Thursday Fitness Grooming


CrossFit: Movement Prep: 3 Rounds 5 Burpee Transitions 5/5 OHWL 5 Beat Swings 5 KB Swings 10 Hollow Rocks Conditioning: “Jerry” For Time 25 Burpees 52 Overhead Walking Lunges (45/25 lb Plate) 25 Burpees 52 Toes-to-Bars 25 Burpees 52 calorie Air Bike 25 Burpees 52 Kettlebell Swings 25 Burpees 52 GHD Sit-Ups RX+: Same Hybrid:

CrossFit:
Movement Prep:
3 Rounds
5 Burpee Transitions
5/5 OHWL
5 Beat Swings
5 KB Swings
10 Hollow Rocks

Conditioning:
“Jerry”
For Time
25 Burpees
52 Overhead Walking Lunges (45/25 lb Plate)
25 Burpees
52 Toes-to-Bars
25 Burpees
52 calorie Air Bike
25 Burpees
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups

RX+:
Same

Hybrid:
WOD 1:
Same
7 2x Dumbbell Squat Cleans
7 DB Push Press
7 1.5 DB Goblet Squats

BootCamp:
WOD 1:
Intervals
5 x 30w/15r
2DB Hang C&J
SSD MTN Climbers
Goblet Squats
Banded WTD Wall Sit pulses
:45 btn Stations

WOD 2:
Partner Row & Bike
80 Cal Row – 80 Cal Bike
1 Person Bikes or Rows – 1 Person Planks (any style)
2 min break btwn row/bike
CN- Have half teams start on one and half teams start on other . Switch when completed

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