4/24/2020

Warm up:
1:00 Dragon
1:00 1/2 Saddle

2 Rounds:
20 Jumping Jacks
20 High Knees
5 Burpees
5 Steps per arm Bear Crawl

5 Rounds For Time:
10 FR Lunges
10 Front Squats
10 Snatches
200m Run (1:00 of work)

- 75/55# Barbell
- 1 DB- use as heavy as you can
- Alt Snatches with 1x DB

- You can sub a bike, row, Jump Rope or Burpees
Assault Bike- 15/10 Cal
Row 15/10 Cal
Jump Rope- 90 DU or 180 Singles
Burpees 12-15 Burpees

No Equipment/ Kids WOD 
5 Rounds For Time:

10 Jumping lunges
10 Jumping Squats
10 Burpees
200m Run

 

* you can scale to 2-4 rounds for kids! 
 

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

EastRidgefieldCrossFit@gmail.com

(360) 818-8414