4/8/2020

Warm Up:
1:00 Twisted Cross, per side
1:00 Seated straddle

3 Rounds:
20 Flutter Kicks
20 Hollow Rocks
400m Jog

9:00 AMRAP
30-20-10
Alternating DB Hang Clean and Jerk
Butterfly Sit ups
30-20-10
Alternating DB Hang Snatch
Butterfly Sit ups

No Equipment
9:00 AMRAP

30-20-10
Mtn Climbers- Touching Arms each rep
Butterfly Sit ups
30-20-10
Plank Up Down's
Butterfly Sit ups

* Must switch DB under face level

 

Kids WOD 

9:00 AMRAP 

10-10-10-10 

Mtn Climbers

Sit ups

Plank Ups Downs

Sit ups 


 

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

EastRidgefieldCrossFit@gmail.com

(360) 818-8414