CrossFit Martha's Vineyard

Wednesday Zoom Class at 4:30pm!!

Hope to see  you then!!

Join Zoom Meeting
https://us04web.zoom.us/j/79184322204

Meeting ID: 791 8432 2204

WOD:

Option 1:

“Strict Nicole”

20 min AMRAP

400m Run (500m Row/25 Burpees/2 min Bike)

Max Strict Pull-Ups

*once a set of max pull-ups are completed, return to the run*

*modify to a pull-up progression that allows for a least 5 pull-ups*

*check the FB page for a video of pull-up hacks*

Option 2:

EMOM x 20

1st min: Jumping Jacks

2nd min: Banded Pull Aparts (video) or Prone Towel Rows (video)

3rd min: Single Arm Curls

4th min: Bicycle Crunches (video)

*choose a tough rep scheme and stick with it*

*if DB/KB is too heavy, use both hands like this (video)*

Optional warm-up:

2 mins Cardio

5 way shoulder Mobility (video)

Calf/achilles Stretch

10 Leg Swings

10 Arm Circles

20 Lateral Hops

10 Hug me’s

20 High Knees

10 Atari (up and out)

20 Butt Kickers

10 Sexy backs

10 Shuttle Sprints