Complete 3 rounds:
- 5 arm circles each arm, forward & backward
- 5 forearm plank reach throughs, each side
- 10 scapula push ups
- 10 jumping squats
10 spiderman lunges & 10 runner’s lunges (5 each side)
Workout of the Day
Complete 20 rounds for time of:
- 5 pull ups (sub: 10 bent over rows + 5 curls)
- 10 push ups
- 15 squats (or toe touches – see Notes)
- Max consecutive squatted bicep curls
- Pec stretch (30s/side)
- Lat stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. If you don’t have access to a pull up bar (or a decent tree branch alternative…) you can sub 10 bent over rows and 5 curls with your KB/DB. Also, if you did Wednesday’s leg workout, including the 300 squat cash out, we recommend toe touches in lieu of squats today, or at least alternating every other round. Post to comments: Rounds + reps, modifications.
Schedule Notes: Join us for a virtual WOD at 12:00 on Zoom! Sign up in Wellness Living then join class by clicking here.
Community Challenge: In case you missed it on Tuesday, we posted a new challenge! Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog, along with a picture and a shout out to you! CrossFit is for everyone, and with these at-home workouts, our workouts are more accessible than ever. Let’s spread some ICA fitness & joy!