3/20/2020

Warm up:
10 p/ side per direction
Ankle, Knee, Hip & Shoulder Circles

1:00 Dragon per side
10 Pike to plank
20 High Knee
20 Jumping Jacks
20 Jumping Squats


For Time:
50 Goblet Squats/ Air Squats
60 DU/ Lateral Hops/ 120 Single Unders
50 Slam Balls/ Burpees
60 Dips
100 Walking Lunges
800m Run

 

- No equipment, but want harder squats? Switch to Jumping Squats 

- If you have a Slam Ball, use it; if not, do regular Burpees 

- Dips- off a chair, bench, or boxes! Anything you can! 

- 800m Run, not sure on distance? Should be about 3:45- 4:30 of running! 

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7509 S 5th St, Suite 121 - Ridgefield, WA 

EastRidgefieldCrossFit@gmail.com

(360) 818-8414