CrossFit Workout – Thursday 08/20/2020

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Thursday’s LIVE Workout: Mid-Week Recovery/Grinder
Friday’s LIVE Workout: Friday Surprise – Show up and see.
Workout: At Home Version:  

Warmup: 8 minutes

8 Shoulder rollouts pvc

8 OH squat pvc

8 Torso twist R&L

16 Lateral/Slalom hops R&L

16 Bicycle crunch

Finish with one 200 meter run at 8:00

Workout: AMRAP in 21 minutes of

25 Hollow Rock AND Rolls
25 Plank Jack w/shoulder tap R&L

Run 400M or Row 500M @ 4:00, 10:00 & 16:00 on the clock, and resume.

Hollow rock + hollow roll = 1 rep
Plank Jack & shoulder taps from top of pushup/plank on hands, not forearms

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