Daily WOD – Jun 25, 2020

Earlier today, Eric Roza was announced as the new CEO and owner of CrossFit, Inc. We look forward to learning more about Eric’s vision and plans for the future of CrossFit!

At-Home WOD #104

Warm Up

20 single unders before each of the following movements:

  • 10 overhead squats w/ jump rope
  • 10 dislocates w/ jump rope
  • 5 inchworms
  • 10 runners lunge (5R/5L)
  • 10 crossover toe touches (5R/5L)

10 reps of the Y-T-A-T shoulder warm up (unweighted)

Workout of the Day

Complete 15 rounds for time:

  • 30 double unders
  • 10 push ups

Time cap: 25 minutes

Cash Out

Complete 3 rounds not for time of:

  • Reverse Plank – 20 seconds
  • 20 glute bridges

Cool Down

  • Sit and reach w/ calf stretch – 30 sec/side
  • Figure 4 piriformis stretch – 30 sec/side

WOD Notes: It’s our last day of shut down! Join us in the parking lot to celebrate at any of our 4 class times: 6:00am, 12:00, 4:00 or 6:00pm! Click here for a video explanation of today’s workout. Select scales for the DU & push ups that allow you to complete round 1 in less than a minute. Subs for DU include 2xSU, jumping jacks, or 30 seconds of a sprint cardio (row/bike/run). Post to SugarWOD:  time. Note modifications.

Equipment Notes: Remember to bring your jump rope!

Community Notes: Happy birthday Traci!

P3 Nutrition Note: P3 Nutrition hasn’t skipped a beat throughout the shutdown, continuing to deliver delicious meals to our fridge on a weekly basis. If you are interested in trying out their meals, place your order here by Thursday at midnight for pick up Sunday morning. Use code ironcross20 for 20% off your first order. P3 is re-starting their “a la carte” food service as well, so each week they’ll deliver a handful of extra meals to our fridge that can be purchased first-come first-serve. Most meals are $10; breakfasts are $8. You can Venmo your payment to the address listed on the flyer hanging on the fridge.

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This Post Has 4 Comments

  1. Happy birthday, Traci!

    1. Thank you!!!

  2. Thanks for the birthday wishes! I am saving everyone from doing 50 burpees today!!!

    1. Traci, I am going to do your 50 burpees!

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