GRAB YOURSELF A BACKPACK AND PUT SOME WEIGHT IN IT

For today’s workout, it would be ideal if you have a backpack that you can fill with some weighted objects – books, bricks, canned food, bottles of water.  If that is not available, the grab anything you can use as a weight, including a dumbbell, kettlebell or ball if you have one.

Today’s live-streamed classes will run at:

6.00am

7.00am

9.30am

5.15pm

6.15pm

 

WORKOUT OF THE DAY

A. 2 rounds of:

30sec Deep Squat

30sec Superman Hold

30sec Hollow Hold

B. 2 rounds of:

30sec Side Plank each side

30sec Closed Eye Single-leg Balance (each leg)

C. You will need a KB, DB or weighted backpack for these workouts

4 rounds with a 1:1 work/rest ratio

40sec Wall Sit (weighted)

12 Goblet Squats

24 Pistols to Bench

D. For time

80 Double Unders/80 Single Skips/Star Jumps

60 Lateral hops over backpack or weight

50 Air Squats w/ backpack on of holding weight

40 Butterfly Sit-ups

30 Backpack Push Presses

20m Bear Crawl with backpack

10 Wall Climbs (or 20 Push-ups)

About AB

Crossfit Coach

Posted on March 27, 2020, in WOD. Bookmark the permalink. Leave a comment.

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