December 1 2020
Warm Up:
3x
10 High Knees
10 Spiderman
10 ButtKickers
10 Superman
10 Frankenstein
WOD:
Barbell Crew/Minimal Weight Crew
100 Devils Press
Every 2 Minutes starting @ 0:00 = 100M Run/Row/7 Cal Bike/20 MTN Climbers
What Weights to use——
If you have a Plate use that - Burpee onto the plate and raise the plate up over your head
If you have DB - Double if you can… If not Single arm is fine
If you have KB - Burpee then a KB Swing from the floor
Bodyweight Crew
15 Rounds
5 Push Ups
10 Sit Ups
15 Squats
Every 2 minutes starting at 0:00 = 100m Run/Row/7 Cal Bike/20 Mtn Climbers