Search
  • CrossFit to the Core
    • Apr 17, 2020
    • 1 min read

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

10/20/21 Wednesday's WOD

A) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the Hip Extensions and sit-ups after each round. C) 3 Set

10/19/21 Tuesday's WOD

A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups C) 2 Sets :30 Banded Shoulder Stretch / Side