Friday 3/20/2020 – CrossFit NXNW

Click Here for a full list of online classes including, Sweat, Yoga, and Happy Hour

https://www.facebook.com/CrossfitNXNW/videos/249655189536544/?tn=kC-R&eid=ARA021vJd65SC8XNTlrCgPHexQPkFxdd_eiaYP89TGqpdwvZUsJGyHzqC-iujwMLM2Y1zs8fK_bD0Bna&hc_ref=ARRBl_UmNs_CDHDnNU2t9KCTM3hycnJ4n7JwVLbU7dijS4Z3wjcjYbPR7mgalAkB6qI&fref=nf&xts[0]=68.ARDEAg_d0VnfuX0AbU5ywxSscPSKiyzk1sHj2TPZAvMguqXtrbL9N1_xj67KrNxTb_SyAoyqGJjwNh0ZndfJqpYSQK2JA3_SXam1Z335pRZc195uIYF1vljUBAVOT-zs7kfExR-KNEta17eRBh9n4gqAvFDze0IWfES5mYH6tGaIq2HSLYg96HBDT4w5kYRA4tJnDlzZ270ugAwmvCm4MXetrvj2pLFO67kJKIRhHKEC6DvrcZe67dtn9VM9zJ0HTw7guUPMDC1IJfXS3HziF76L15jMZeGW5jEV3edhRX57HBfWN5HoCXneUCwRd3IOrGDhYt4lDZNhXREgE_mORsluVg

Warm-Up

-10 Pineapple Pickers
-10 Alternating Hand to toes
-5 Single Arm DB Rows, each arm – use any Object

-Elbow on Wall
-Straddle Middle (Focus on keeping s straight back, only lean far enough forward to feel a stretch)
-Straddle Left
-Straddle Right

WOD

8 Minute AMRAP

15 Ground-to Overhead
20 Air Squats

Rest 2 Minutes

8 Minute AMRAP:

15 Sit-Ups
50′ Bear Crawl

Equipment Scaling & Modifications

Ground to Overhead

-Use any object. Barbell, Plate, DB, Firewood, Chair, Milk Jug, Etc..

Bear Crawl

-If you are limited in space, measure and repeat the crawl to complete 50′.