Thursday 04/09/2020

CrossFit On the Brazos – CrossFit

CrossFit On the Brazos is ordered closed through April 30, 2020 due to COVID-19 pandemic.

View Public Whiteboard

Warm-up:

3 Rounds

– 25 Jumping Jacks

– 15 Mountain Climbers

– 10 Air Squats

Strength

Bent Over Row w/ DB/KB/Object

5 sets of 6 reps each arm

OR

Body Weight Rows (https://www.nerdfitness.com/blog/inverted-row-are-you-missing-out-on-this-great-exercise/#table)

OR

Floor Pull Ups (https://www.youtube.com/watch?v=MPbfhx8T-DE)

5 sets of 6 reps

Bicep Curl w/ DB/KB/Object

5 sets of 8 reps each arm

Metcon

Metcon (Time)

5 Rounds

– 100m KB/DB/Object Run

– 15 Russian Twists with KB/DB/Object (L+R=1)

– 20 KB/DB/Object Alt Lunges