4/3/2020

Warm Up:

1:00 Seated Straddle
  
3 Rounds
10 Pike to Plank
10 Push ups
5 Burpees
  
4x 3:00 AMRAP
6 Deadlifts

6 Burpees over your bar
6 HSPU
1:00 Rest
  
* Start where you left off
* Deadlift should be moderate to heavy, 185/155#
* If you do not have a barbell, use 2x DB or KB if you have i.. if not 1 works fine!
* Lateral burpees over your bar
* HSPU Scale to stink bugs, elevate your feet if you need it more challenging!
   
No Equipment
4x 3:00 AMRAP

6 Pistols
6 Burpees + 6" Jump
6 Stink bugs/ Push ups
1:00 Rest
   
* Pistols scaling for DL, you can use assistance with squtting to a loq chair/ box/ step to help you stand back up
* Jump a full 6" vertical jump in place of jumping over your bar/ DB/ KB
* If no stink bugs or PU, switch to Hand Relese Push ups!
   
Kid WOD
3x 4:00 AMRAP

6 Squats
6 Burpees
6 Push ups
1:00 Rest

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

EastRidgefieldCrossFit@gmail.com

(360) 818-8414