Sunday morning WODs!

December 15, 2019

Thanks to everyone who came out to our CFD Holiday Party 2019! tonight!! We had a blast celebrating with you all! We are so blessed to have such a wonderful CFD family <3

Sorry for the late post (Jeffrey Stone 😉) , but here are your Sunday morning WODs!

 

Sunday Dec. 16, 2019

 

EWOD (9am)

 

Warm-up:
400m Run or Row, then 30 seconds of each of the following:
Cross Jacks
Two-Taps
Lunges
Push-up T-spine rotations
Spider man stretch (right)
Spiderman stretch (left)
Opposite knee to elbow (from plank position)
Contralateral V-ups

 

WOD: *Separate class into 4 groups

 

A) 5 Rounds of:
10 DB Thrusters 20/20
10 DB Box Step Overs (20’ box)

 

B) 5 Rounds of:
10 Calorie Row
10 Over-the-rail hops

 

C) 5 Rounds of:
50 DUBs
5 Burpees

 

D) 5 Rounds of:
200m Run
1 Rope Climb

 

 

CrossFit (10am)

 

Warm-up:
See EWOD

 

Strength:
3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
100m Single Arm Overhead Carry (Change Every 50m)

 

WOD:
2-4-6-8-10-8-6-4-2:
Front Squats 95/135
Push Press 95/135
Burpee Box Jumps 20/24

 

 

 

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