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Workout 17

By April 4, 2020April 6th, 2020No Comments

CrossFit Belmont Heights – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

2min Cardio (You Pick: Run, Bike, Jumping Jacks, Burpees, Jump Rope)

10 Hollowrocks

10 “T” Push-ups

10 Jump Squats

“T” Push-ups: https://www.youtube.com/watch?v=vKaLCCNxMho

Phase 1: The Dumbbell

DUMBBELL: Support Your Local Box WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

DB Snatch: https://www.youtube.com/watch?v=9520DJiFmvE

Phase 2: The Slamball

MEDBALL / SLAMBALL: Support Your Local Box WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 medball / slam ball ground-to-overhead

10 push-ups

9 medball / slam ball ground-to-overhead

Medball/Slamball Ground-to-Overhead: https://www.youtube.com/watch?v=jjiR_1zK2AM

Phase 3: The Kettlebell

KETTLEBELL: Support Your Local Box WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 american kettlebell swings

10 push-ups

9 american kettlebell swings

American Kettlebell Swings: https://www.youtube.com/watch?v=vdezTMulJ-k

Phase 4: The Bumper Plate

BUMPER PLATE: Support Your Local Box WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 plate ground-to-overhead

10 push-ups

9 plate ground-to-overhead

Bumper Plate G2O: https://www.youtube.com/watch?v=a92wySs9dig

Phase 5: Bodyweight

BODYWEIGHT : Support Your Local Box WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 V-ups with Broomstick

10 push-ups

9 V-ups with Broomstick

V-ups with Broomstick: https://www.youtube.com/watch?v=dzjr7XVedmM

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