YOU GET TO CHOOSE WHAT YOU DO

WORKOUT OF THE DAY

A. 4 rounds for Quality of:
2 Rope climbs/10 Strict Pull-ups/15 Ring Rows
100m Sled 60/40kg (Forwards)
1 minute Plank
30 Russian KBS 32/24kg
*Rest 2 mins between sets

ZUU OPTION
12 minute EMOM
1 – 20 Kicksits
2 – 40m Bear crawl
3 – 20 Rhino steps
4 – 20 Half Hindus

20 Explodes
10 Cobras
5 Wallclimbs

BODYBUILDING OPTION
Front foot elevated Reverse lunge (KB Front Racked)
3×10 reps each leg
Rower Hamstring curls
3×10 reps

Arms
3 sets, 10 Single arm Curls each arm, no rest between sets
3 sets, 10 DB skull crushers, 30s rest between sets

MOBILITY OPTION
3 Minute couch stretch each leg
30s deadhang
5 minute deep squat
30s deadhang
5 minute V-sit

CHIPPER OPTION

50 Push-ups

50 Explodes

50 Empty Bar Front Squats

50 Walballs

50 Double Unders/100 Singles

50 Empty Bar Hang Power Cleans

About AB

Crossfit Coach

Posted on March 19, 2020, in WOD. Bookmark the permalink. Comments Off on YOU GET TO CHOOSE WHAT YOU DO.

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