17.3.2020
Warm up A.
General 2 rounds
30 jumping Jacks
10/side Bulgarian split squat
Warm up B.
Specific 2 sets
10 Glute bridge
20 seconds bottom of squat hold
15 seconds/elbow side plank
WOD a)
Squats 6 x 12
20-30 sit ups between sets
If you do not have any equipment at home, find anything that can be used as weight:
– Car Tires
– Window Washer
-fluid Jugs (YUP, just like CrossFit)
– Dogs, Cats, your partner 🙂
– Duffel bags filled with stuff
WOD b)
E3MOM for 18 minutes (Every 3 Min) you can do this outside on your own!!
400m run
Walking lunges ( 30 alt.lunge steps)
If you can’t run here are alternatives:
– 1 minute jumping knee tucks
– Shuttle runs 1 minute
– Jumping Jacks, 50
– Double unders (50-100)
– Mountain climbers, 50
*Extra time do:
Post Chain 3 sets 10 Bird Dogs, in plank position
https://www.youtube.com/watch?v=wgOuR7YrwtM
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