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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on March 23, 2020

St. Louis – CrossFit WOD

 

Warm-up

Metcon (No Measure)

3 Rounds: (All at :30 intervals)

High Knees

Groiners

Scap Push Ups

ACTIVE Bottom of Squat Hold
Groiners are an explosive instep step alternating legs. Look it up if you need to.

Metcon

Metcon (Time)

16 —> 1

Burpees

Air Squats

Sit-Ups

16,16,16,15,15,15,14,14,14, etc. down to 1
Hold a SMOOTH pace. IF you have some equipment, want to improvise or do the workout with a twist do your workout with lateral burpees over a DB or object & DB or object thrusters.

Accessories

Metcon (No Measure)

4 Rounds:

10 Single Arm Sotts Press (R/L)

20 Supermans
Sotts Press = Squat hold while maintaining upright torso, then press weight/object for prescribed reps.

Metcon (No Measure)

YOU NEED TO STRETCH

2:00 Couch Stretch (R/L)

2:00 Pigeon Stretch (R/L)

2:00 Pancake Stretch

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