Thursday 3.26.20

by Spearfishyoga

WARMUP

3 min walk/run

2 Rounds:

5 Inchworms

10 World’s Greatest

10 Lunges

Then..

Practice all DB movements or odd-object movements- 5 of each

STRENGTH (unilateral work)

3 sets of 5 each

Split Squats (to make these harder add weight and/or elevate the back foot- on a bench or box)

https://search.yahoo.com/search?p=youtube+split+squat+crossfit+video&fr=iphone&.tsrc=apple&pcarrier=Verizon&pmcc=311&pmnc=480

3 sets of 5 each

Single Leg Romanian Deadlifts

WOD:

Equipment Version

“Three Peat”

Part A) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

Part B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Bent Rows

Part C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

No Equipment Version

“Three Peat” (No Equipment Version)

Part A) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

Part B) On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

Part C) On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

MOBILITY

Couch Stretch

Pigeon Pose

Straddle