CrossFit Workout of the Day
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Quarantine 20.15

Strength:

Deadlift, 10-10-10-10

Couch Deadlift, 10-10-10-10, (get weird, load them up)

WOD:

“Nicole”

AMRAP in 20 minutes:

400m run

Max rep pull-ups or inverted rows

Post loads and times to beyond the whiteboard. Post pics and vids to all the socials.

Quarantine 20.14

Strength:

Front Squat, 5-5-5-5-5

Or

DB/KB/Odd object front squat, 20-20-20-20

WOD:

Fight Gone Bad style, (45 sec work/ 15 sec of rest/transition):

3 rounds for reps, 45 seconds of work and 15 seconds of rest between movements and 1 full minute of rest between rounds

Box Jumps, as high as possible

Bench, (chair) dips

One arm DB/KB/Odd object ground to over head, AHAP

Pistols

Post loads and total reps to beyond the whiteboard.

Rest day!

Active recovery/mobility:

Samson stretch, (basic dragon), 3 minutes each side

Basic lizard, (low slow bear crawl position). 2 minutes each side

Pigeon, 2 minutes each side

Puppy dog, 3 minutes

Basic frog, 4 minutes

Rebound, lay down and chill