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Open Home Workout #3
Two sets of:
:60 jog/jump rope
10 Kang Squats
:60 Lateral Steps + Squat (1/1 + squat)
30 second Right Arm Shoulder Circles
30 seconds of Left Arm Shoulder Circles
10 straight Legged Good Morningss
30 second squat Hold
5 half Burpees
OPEN 3
For time:
50 DB Deadlifts*
(If you have 2 DB)
50 Abmat Situps
50 Box Stepup
50 S/A DB Thrusters
Scale: option A:
For time:
70 S/A DB Deadlifts*
50 Abmat Situps
50 Box Stepup
50 S/A DB Thrusters
Scale Option B:
For time:
(Any weight/Odd Object)
50 Deadlifts*
50 Abmat Situps
50 Box Stepup
50 S/A Thrusters
20 min cap:
Rest 2:00
CORE + PUMP
2-3 sets
15 V Ups
:45 Prone Ws
:45 Crab Walk Fwd/Bckward
20 Bicycle Crunches (1/1)
:45 Prone Snow Angels
CROSSFIT KIDS
4/18 Zoom Teens at 1 pm
Warm Up – 3x
:30 lateral hops (land on one foot)
5 inch worms
10 good mornings
15 air squats
Skill –
1 – Hip Hinge + Sumo Deadlift
2 – Pistol Progressions
WOD – 40-30-20-10
Deadlift (use what you have – back pack, jug of water, dumbbell…)
Pistol (both legs = 1 rep)
Lunge (with weight)