4 Single Arm Dumbbell Squat Clean Thrusters (2/2)
General Warm Up
:30 Deadhang (break as needed)
:30 Bottom of Squat
:20 Deadhang (break as needed)
:20 Bottom of Squat
:10 Deadhang (break as needed)
:10 Bottom of Squat
Movement Specific Warm Up
10 Scap Pushups
5 Elevated Pushups
5 Knee Pushups
10 Scap Pullups or DB Scap Row
5 Pull-up or DB Row
Single Arm Dumbbell Squat Clean Thruster
10 Air Squats
10 Air Strict Press
4 Single Arm DB Front Squat Right and Left (2 and 2)
4 Single Arm DB Push Press Right and Left (2 and 2)
4 Single Arm DB Hang Squat Clean Thruster Right and Left (2 and 2)
4 Single Arm DB Squat Clean Thruster Right and Left (2 and 2)
Push Ups: Elevated surface/ knee push ups/floor press
Pull Up: Ring row/Bent over row
Dumbbell Squat Clean Thruster: squat clean/thruster/front squat/pwr clean + push press
Question of the Day
Which is your favorite CrossFit HERO WOD?
Virtual Beer Mile Saturday at 1PM!
Mother’s Day WOD with Coach Casey, Sunday at 10AM!
24 Heroes in 24 Hours Event May 24, is going down on ZOOM! For more details CLICK HERE!
Please help support Stack and Liza with raising money for those affected by COVID-19. CLICK HERE for more details!