Tuesday 3.31.20

by Spearfishyoga

GROUP PREP

3 min cardio

2 Rounds:

5 Inchworms

5 Air Squats

10 Worlds Greatest

5 Rows

3 more minutes cardio

STRENGTH:

Floor Press

3 sets of 5

https://search.yahoo.com/search?p=floor+press+crossfit+exercise+you+tube&fr=iphone&.tsrc=apple&pcarrier=Verizon&pmcc=311&pmnc=480

Pull-ups or Bent Rows

3 sets of 5-10

(use what you have for some sort of pulling movement- Pull-up bar, barbell, DB or KB)

WOD:

Complete the following for time:

• 10 Air Squats

• 5 Push-ups

• 20 Air Squats

• 10 Push-ups

• 30 Air Squats

• 15 Push-ups

• 40 Air Squats

• 20 Push-ups

Rest 5 minutes, then….

Complete the following for time:

• 40 Air Squats

• 20 Push-ups

• 30 Air Squats

• 15 Push-ups

• 20 Air Squats

• 10 Push-ups

• 10 Air Squats

• 5 Push-ups

OPTIONAL POST WOD:

All out effort cardio for 1 min

1 min break

All out 1 min

1 min break

All out 1 min

MOBILITY

T Shoulder Stretch

Puppy Pose

Couch Stretch

Butterfly Stretch