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THURSDAY

CrossFit 5000 – CrossFit

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Warm-up

Min 1: 30 single skips

Min 2: 7 squat thrusts

Min 3: 40 single skips

Min 4: 8 squat thrusts

Min 5: 30 double unders

Min 6: 8 burpees

Min 7: 40 double Unders

Min 8: 10 burpees

Metcon (AMRAP – Rounds and Reps)

Dumbbell/Kettlebell WOD
25min AMRAP:

Rounds for round with a virtual Partner:

8 Split Jumps ( 6 per side)

12 DB/KB Snatches ( 6 per side)

15 Air Squats

*Either through instagram or facebook or even zoom or another video platform. Your partner does one complete round, then tags you virtually then you go. Back and forth for 25 mins.

Metcon (AMRAP – Rounds and Reps)

Barbell WOD
25min AMRAP:

Rounds for round with a virtual Partner:

8 Power Cleans

12 Split jumps ( 6 per side)

15 Air Squats

*Either through instagram or facebook or even zoom or another video platform. Your partner does one complete round, then tags you virtually then you go. Back and forth for 25 mins.

Metcon (AMRAP – Rounds and Reps)

Bodyweight WOD
25min AMRAP:

Rounds for round with a virtual Partner:

8 Push ups

12 Split jumps ( 6 per side)

15 Air Squats

*Either through instagram or facebook or even zoom or another video platform. Your partner does one complete round, then tags you virtually then you go. Back and forth for 25 mins.