Reminder: There are no scheduled classes due to the various summer detail schedules. Feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with other CrossFitters to workout together.
WOD: 21-15-9
- Burpee Tuck Jumps (at the end of each burpee, do a tuck jump instead of just jumping straight into the air like you would do with a normal burpee - see picture above)
- Pull-Ups
- Sit-Ups
Recommended Warm-Up:
5 Rounds (Relay Style if you have workout partners; if not, rest 30-60 seconds in between each set)
- 10 Push-Ups
- Sprint 50m
- 15 Air Squats
- Sprint back to start line (50m)
**If you have a partner or multiple people in your group, the 2nd person starts their push-ups as soon as the 1st person completes the squats and starts to run back to the start line.
2 comments:
Did this yesterday. scaled to regular burpees but i added a 400m run at the end of every round. 11:05
today:
21-15-9
handstand pushups
lunges (each leg, not alternating)
abmat situps
burpees
10:30
Great job, Mickey!! I hope you are enjoying your summer break!
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