CrossFit from home still is not ok. It works and I’m thankful, but I need to be with these people and working out at the gym. Ok, I think I’ve mentioned but sometimes it is nice to not go anywhere but still do a good workout.

April 6 – Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Bob, Dave and myself

Warm Up (10:00)
3 rounds
1:00 jumping jacks
5 inchworm +updog to down dog
10 spiderman walk steps
10 air squats

AMRAP (5:00)
Single arm dumbbell snatch progression with a light dumbbell
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5 dumbbell snatch (full movement)

Build Up (5:00)
 2 rounds
5 air squats
3 dumbbell snatches, right arm
5 push-ups
3 dumbbell snatches, left arm

10:00 AMRAP
10 air squats
9 single arm dumbbell snatches, right arm (10lb)
10 push-ups
9 single arm dumbbell snatches, left arm

AMRAP (5:00)
3 rounds not for time
10 side plank, dips, left
0:15 side plant left
10 side plan dips, right
0:15 side plank right

after completion of the 3 rounds, complete
100 bird dogs

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