Fri-YAY!

January 24, 2020

Fri-YAY!! Here is your chipper!

 

Friday Jan. 24, 2020

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

 

Warm-up:
1 minute Cardio
5 Burpees
10 KB SWINGS (go light w/ KB)
10 Leg Swings (forward/back, side-to-side)
10 Superman
10 Scorpion
10 RUSSIAN TWIST w/ KB
10 KB Drag w/ Push-up 
10 BOTTOMS UP KB PRESS (5 ea arm)
10 KB SWINGS
5 Burpees
1 minute Cardio

 

WOD:

 

For time:
1000m Run
50 Burpees
40 Single-Arm Dumbbell Snatches 35/50
30 Single-Arm Dumbbell Thrusters 35/50
20 Single-Arm Alternating Dumbbell Devil Presses 35/50
1000m Row

 

 

 

 

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