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Today's WOD


Thursday 04092020 At Home

April 9, 2020 in Uncategorized

CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

https://youtu.be/t71aNSrKWBE

WARM-UP

5 Rounds:

5 Russian Baby Makers http://youtu.be/HWHZp47EzgE

100m Jog or 10 x 10m Shuttle Runs

15 Dumbbell deadlifts

Metcon

Space Ship (Time)

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings
STIMULUS

Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the dumbbell for swings

Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Single DB Farmer’s Carry

50 Single DB Step-Ups

Run

20 x 10m Shuttle Runs

200m Row/Bike Erg

25 Cal AB

MOVEMENT VIDEOS

Dumbbell Swings https://youtu.be/O8hRTgHb6Uc

Space Ship (No Equipment Version) (Time)

5 Rounds For Time:

100m Odd-Object Carry

200m Run

30 Odd-Object Swings
STIMULUS

Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the odd-object for swings

Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Odd Object Carry

50 Odd-Object Step-Ups

Run

20 x 10m Shuttle Runs

30 double-unders

20 Burpees

Previous WODs

April 9, 2020

Thursday 04092020 At Home

April 9, 2020

Thursday 04092020

April 8, 2020

Wednesday 04082020 At Home

April 8, 2020

Wednesday 04082020

April 7, 2020

Tuesday 04072020

April 7, 2020

Tuesday 04072020 At Home

April 6, 2020

Monday 04062020

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