April 9 2021

Warm Up:

3x

30 Sec SA DB Overhead Lunge Hold

7 Windmill

8 DB External Rotation

5 Inch Worm + Push Ups

WOD:

A little bit of fun today (and a little bit this weekend) with the CF Games Quarterfinals workouts that came out. This is the next round of the Open. Lot of fun to be had.

Gym Crew:

For Time

3 Rounds

10 Strict HSPU

10 DB Hang Cleans (really they are just CrossFit Curls LOL)

50 Double Unders

~1 MIN Rest~

3 Rounds

10 HSPUs

10 DB Shoulder to OH

50 Double Unders

RXd - 50/35

Scaled - 35/30, Push Ups (can sub bar press for Strict HSPU)

At Home Crew:

3 rounds

10 Push Ups

10 Back Pack Cleans

50 Jump Rope

~1 min rest ~

3 Rounds

10 VUps

10 Back Pack Shoulder to Overhead

50 Jump Ropes