Monday, June 1st 2020

Warm-up

2 rounds of:
In perfect stretch, 8 knee extensions/ leg + 8 elbow to ground and twist/leg
10 steps bear crawl forward + 10 steps bear crawl backward (straight legs)
10 plank to bottom of squat
8 windmills per side

Minimal Equipment WOD

A) 3 rounds for time of:
Run 400m
20 db front squats (10/arm)
15 burpees over db

B) 3 sets for quality:
5 turkish get up situps + 1 turkish get up per arm*
5-10 strict HSPU
8-10/arm split stance bent over rows w/1 sec pause at top of each rep
30 sec weighted bottom of good morning hold
*For 1st movement, start with the 1st quarter of a turkish get up, so from lying on the ground to the sitting position with the db/kb locked out. After the 5th rep, continue into a full turkish get up

Bodyweight WOD

A) 13 minute AMRAP
15 backpack swings or backpack good mornings
20 backpack RDLs (sumo stance)
30 mountain climbers
200m run or 55 jumping jacks
*Search “backpack swings” on SFCF members FB page for demo of how to do these

B) 4 rounds
Rest 1 minute after each round.
10 bear crawl in + outs
30 second plank hold on hands
20 situps
(prisoner style with hands interlocked behind head)
30 seconds flutter kicks

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