CrossFit via Zoom again. So, who will be working out today?
Great group again today – let’s see if I can remember all of them
Nikki, Lacey, Rhonda, Jeff, Emily, Dave, Evan, Reanna

General Warm-Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls
10/10 wrist circles

Skill and Build Up
Supinate Grip Bent Over Row Prep
0:30 banded good morning hold
20 banded bent over rows
5 supinated grip bent-over rows, empty bar (10lb db set)

3 sets
3-5 supinated grip bent-over rows (10lb set, 20lb, 20lb)

Increase load each set

Strength & Power
Supinated grip Bent Over Row
Workout (10:00)
Every 2:00 for 10:00 (5 sets) (20lb set)
5 supinated grip bent over rows
*Minimal Equipment
0:30 max rep dumbbell bent-over dumbbell rows (14, 14, 16, 17, 18)

Transition and Workout Prep
0:50 single unders
0:10 double unders
10 scap retractions (or scap retraction from plank)
0:50 single unders
0:10 double unders
6 bent over dumbbell rows (20lb set)

Workout for time (10:00)
For time – 9:17
25 pull-ups (bent over dumbbell rows 20lb dbs)
50 double unders (100 singles)
25 pull-ups (bent over dumbbell rows 20lb dbs)
75 double unders (100 singles)
25 pull-ups (bent over dumbbell rows 20lb dbs)
100 double unders (150 singles)

Accessory Work and Cool Down
100 bicep curls (8lb set dumbbells)

Have a great day everyone!

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