THURSDAY, 03/19/20

Jomo CrossFit – CrossFit

A: PHASE 1, WEEK 2, DAY 4 (STRENGTH): (Weight)

COMPLETE ALTERNATING SETS OF:

4X10 DEADLIFT (AHAP)

4X10 DB CURL (AHAP)
SCORE DEADLIFT, CURLS IN NOTES

B: PHASE 1, WEEK 2, DAY 4 (METCON): (Time)

4 ROUNDS FOR TIME:

20 BAR OVER BURPEES

12 SHOULDER 2 OH 135/95

14MIN CAP

C: Metcon (AMRAP – Rounds and Reps)

Home WOD:

1. Strength:

4×10 Alternating Single Leg Straight Leg Deadlift (Hold anything you have that can add low resistance. (Think Spealer Stretch, Slow and Controlled.

(Optional Handstand Holds, 30 sec between each round. Or 5-10 Hspu)

2. MetCon:

Amrap 15:

9 Burpees

12 Broomstick Overhead Squats

15 Skaters each leg
Follow Link For Skater Options:

https://youtu.be/JuMXySadYdw