Check out our ERCF Members FB Page for your workouts during closure!!! 
 

https://www.facebook.com/groups/ERCFCrew

Warm up:
2:00 Standing Straddle

50ft:
Heel Walk
Tippy Toe Walk
High Skip
Lunge


2 Rounds:
5 Toe Touches
5 Burpees
5 Push ups


3 Rounds For Time:
400m Run
3x
DT
12 DL
9 Hang Cleans
6 S2O

Barbell if you have it 155/105#
2x DB's 50/35#
1x DB- As heavy as possible


No Equipment
3 Rounds For TIme:

400m Run
3x:
12 Single Leg RDL
9 Burpees
6 Push ups

Kids WOD
3 Rounds For Time:

400m Run
12 Lunges
9 Burpees
6 Push ups
 

Warm Up:
2:00 Puppy Dog Stretch
1:00 Down Dog

2 Rounds
10 Pike to Plank
40 Mtn Climbers
10 Burpees

For Time:
25 Push ups
50 Toe Raises
800m Run
75 Push Press
150 DU

Toes to bar scaling option:
https://youtu.be/d5yQMplTevU

- IF you have a wall, sub HSPU
- 75/55# If you have a barbell
- 2x 25# DB or 1x 35# DB
- 300 Single Unders
- IF you have a rig, sub toes to bar

No Equipment
For Time:

25 Push ups
50 Sit ups
800m Run
35 Burpees
150 Lateral Hops
 

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

EastRidgefieldCrossFit@gmail.com

(360) 818-8414