Monday 4/6/2020

5
Apr

Monday 4/6/2020

Today’s workout will be the first WOD of CrossFit’s three week, Support your Local Box Fundraiser! It’s a fun online competition similar to the Open. You can register for free HERE

We hope to see all of you garage (or living room) CrossFitters in one of our online classes so we can complete this workout together! Sign-up for online classes HERE

Beginning today you can access our new 4 day/week supplemental weightlifting and endurance programs on Beyond the Whiteboard! These programs can be used to supplement our daily home WODs. The weightlifting program requires access to a barbell, as the endurance requires only one of the following: a place to run, bike, or access to rower or stationary bike. You can create a free Beyond the Whiteboard account HERE using our code: NXNW736

GENERAL WARMUP:⁣

:30sec run/ jog* in place between each exercise below ⁣
10 Jumping Jacks ⁣
10 Mountain Climbers⁣
10 “Yogi PushUps”⁣
10 Knee Hug to Lunge (alt legs) ⁣
10 Good Mornings⁣
*If you have space, you can also run/walk :15sec out, :15sec back⁣

SPECIFIC WARMUP: ⁣

5 slow & controlled Air Squats ⁣
5 Air Squats (regular speed)⁣
10 Push-Ups⁣
5 DB Deadlift (right arm)⁣
5 DB Deadlift (left arm) ⁣
5 DB Hang Snatch (right)⁣
5 DB Hang Snatch (left)⁣
5 DB Snatch (right)⁣
5 DB Snatch (left) ⁣

WOD

10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion.

Leave a Reply