• CrossFit to the Core

4/17/20 Friday's At-Home Quarantine Workout

Standard C2C Warm-up

https://youtu.be/VVVMjgUE7iI

Workout of the Day

AMRAP 20

2 Alt Single DB Snatches (1 e/a)

2 DB Goblet Squats

20 Double Unders

4 Alt Single DB Snatches (2 e/a)

4 DB Goblet Squats

20 Double Unders

6 Alt Single DB Snatches (3 e/a)

6 DB Goblet Squats

20 Double Unders

*Continue to add 2 reps per round until time expires

*if you don't have a DB or KB, use a weighted container with a handle (ie. laundry detergent/dish soap).

*if you don't have a jump rope, do bunny hops


Here is Coach Dale explaining the video:

https://youtu.be/LmxdWDoebcU


20 views0 comments

Recent Posts

See All

2/26/21 Friday's WOD

A) AMRAP 30 400m Run 25 Wallballs (20/14) 50 Sit-ups B) Pigeon Stretch - 2 min each side Couch Stretch - 2 min each side

2/25/21 Thursday's WOD

A) Athlete’s Choice For Time Run 4 Fountains Or Row 2K Or Air Bike (96/80) Cal *Scaled is 3 Fountains, 1.6K, or Bike (72/60) Cal B) For Time 21-15-9 Pull-ups KB Swings (1.5/1.0) Burpees C) Lizard Pose

2/24/21 Wednesday's WOD

A) Front Squat (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 1 @ 75-85% 9:00 - 1 @ 85-95% 12:00 - 1 @ 95-105% B) Open 19.2 AMRAP 12 25 Toes to Bar 50 Double Unders 15 Squat Cleans (135/95) C

949-542-6732

©2019 by CrossFit to the Core. Proudly created with Wix.com