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!


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

EastRidgefieldCrossFit@gmail.com

(360) 818-8414