img

By LAHAINA CROSSFIT

WORKOUT OF THE DAY, APRIL 2ND 2020

WARMUP:


4 Rounds 


Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in 


:20 Plank  (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 10 Deadbugs


Upward Dog/Downward Dog X2


WOD:


#mashup


AMRAP 20 


60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run)  *200m - Run :30 out/:30 Back 


50 Mountain Climbers (R/L=2)


40 Russian KB or DB  Swings  *If no KB, can use DB Video


30 Suitecase Deadlifts with KB or DB (15 Reps Right/15 Reps Left) Video


20 Burp-ster  * Burp-ster = Reverse Lunge L + Reverse Lunge Right + Reverse Burpee Video  (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc)