Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round

Conditioning:
“Support Your Local Box Workout 1”

AMRAP 10
10 Air Squats
9 Dumbbell Snatches Right Arm (50/35)
10 Push-ups
9 Dumbbell Snatches Left Arm (50/35)

The workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes: Dumbbell of a different weight, Plastic milk jug, Can of food, Water bottle, Kettlebell.

You can find more information about the “Support Your Local Box” fundraiser here: https://games.crossfit.com/open

Virtual Classes!

Yoga– 5:30PM JOIN HERE

At Home Workout:

Core Conditioing:
3 Rounds
10 V-Up + Tuck Ups
20 High Plank Shoulder Taps
40 Hollow Rocks

Rest 2:00 between rounds.

Run Conditioning:
4x400m run

Rest 3:00 after each run.

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

At Home Workout

Strength:
5 Sets:
20 Cossack Squats (Weighted if possible)
1:00 Squat Hold (Weighted if possible)
Rest 1:00 Between Rounds

Conditioning:
30-20-10
Burpee Complex
50-40-30
High Knees

Burpee Comlex: Kick Back, Perfect Push Up, Kick Forward, Jump, Air squat

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

At Home Workout:

Strength:
3 rounds:
100Ft Single arm Over Head Lunge Walk (100ft Left/100ft Right)

Use any object that you can keep overhead for all 100 Feet.
Rest 2:00 between rounds.

Conditioning:

2 Rounds:
4:00 Step-ups (Hold any weighted object)
3:00 10 Meter Shuttle Runs
2:00 Sumo Deadlift High Pull (Single Arm High Pull If No KB or Barbell)
1:00 Plank Hold

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

At Home Workout

Strength:
3 Sets
1:00 AMRAP Decline Push-ups
– Rest 1:00 –
1:00 AMRAP Push-ups
– Rest 1:00 –
1:00 AMRAP Incline Push Ups
– Rest 1:00 –

Conditioning Part 2:
100 – 80 – 60 – 40 – 20
Double Under
Air Squat