Wednesday 3/18/2020

17
Mar

Wednesday 3/18/2020

Want More Instruction? Click Here For Virtual Classes

Wednesday's home workout! For the entire workout description and equipment scaling options go to our WOD post: https://crossfitnxnw.com/?p=5647If you're a member and would like to take a virtual class, sign-up here: https://app.acuityscheduling.com/schedule.php?owner=18854620&appointmentType=13579990

Posted by CrossFit NXNW on Tuesday, March 17, 2020

Warm-Up

3 Sets:

Reverse Snow Angels x 8 @ 2020
Calf Raises x 10
Scorpion x 6

Then,

Calf stretch on wall
Shoulder stretch on wall
Pigeon
Down Dog
Pigeon

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WOD

Complete Five, 3-minute AMRAPS:

20 Double-Unders or 40 Single Unders
4 Power Cleans 135/95
8 Push-Ups

Rest 1 Minute Between Each Set

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Equipment Scaling Options

No Jump Rope – 20 foot taps to an object or run in place 20 steps

No Barbell – Use DB’s or KB’s.

No Weights – Replace with box jumps (If you don’t have a box try using steps on your stairs or other elevated objects)

No Box – Replace with Explosive Jumps

Push-Ups – Scale to a higher object to maintain propper technique and full range of motion

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