Warm Up
8min AMRAP
10 Side Plank Reach Unders (5 per side)
10 Standing Toe to Sky Touches (Touch your toes then stand upright and reach for the sky)
10 Alt Crossbody Plank Toe Touches (From a plank pike up raising your hips and reach with your hand to the opposite foot, then return to the plank position before switching to the other hand)
5 Inchworms

2min
Couch Stretch

8min AMRAP
20 High Knees
20 Russian Twist
10 Scorpions
10 Burpees

2mins
Spiderman and/or Pigeon Stretch

5min Rest to set up and transition to WOD

3/27/2020 - CF WOD A

12min Ascending AMRAP
2-4-6-8-10…
Single Arm Devils Press (1/1, 2/2. 3/3..)
25 Double Unders

* If you don't have a DB use a plate or an Odd Object such as a backpack or duffle bag for Burpee G2OHs in place of Devils Press.
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3/27/2020 - CF WOD B

For Time
10 Rounds
10 Crossbody Deadlifts (5 each arm) Touch DB by opposite foot
10 DB Hang Cleans (5 each arm)
10 DB Press (5 each arm)
Add Score

Comments

Bret Pursell 1 week, 2 days ago / Reply

3/27/2020 - CF WOD B: 28:00
Notes: Sub: 25lb goblet squats 55lb barbell hanging clean 55lb barbell strict press

Bret Pursell 1 week, 2 days ago / Reply

3/27/2020 - CF WOD A: 6 + 12
Notes: Burpee G2OH w/ 25lb raised (mobility) 30 SU

Erin Barr

Erin Barr 1 week, 2 days ago / Reply

3/27/2020 - CF WOD A: 6 + 14
Notes: 25# plate

Harold Roca

Harold Roca 1 week, 2 days ago / Reply

3/27/2020 - CF WOD B: 11:40
Notes: 50 lbs DB

Harold Roca

Harold Roca 1 week, 2 days ago / Reply

3/27/2020 - CF WOD B: 11:40
Notes: 50 lbs DB

Harold Roca

Harold Roca 1 week, 2 days ago / Reply

3/27/2020 - CF WOD B: 11:40
Notes: 50 lbs DB

Harold Roca

Harold Roca 1 week, 2 days ago / Reply

3/27/2020 - CF WOD A: 7 + 5
Notes: 50 lbs DB

Harold Roca

Harold Roca 1 week, 2 days ago / Reply

3/27/2020 - CF WOD A: 7 + 5
Notes: 50 lbs DB

Olivia Blume

Olivia Blume 1 week, 2 days ago / Reply

3/27/2020 - CF WOD A: 6 Rounds

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