Workout Of the Day

Monday Home WOD

CrossFit Nottingham – Crossfit Home WOD

Warm-up (No Measure)

Watch later: https://us02web.zoom.us/rec/share/wNVOLInS_UBLYZ3uwlr8fqc5EZameaa82yMervsNnhkIU_6W5bNnJbiV515YFk9X?startTime=1587976198000

Load required: DB, KB, heavy bag/object

Metcon (No Measure)


1) 6/6 Split Squat rock backs

2)10 Sumo squats

3) 12 Hollow rocks

12 mins for quality:

8/8 Side on step ups (front rack)

16 Supine TTB

Metcon (Time)

10 RFT:

4 Burpee deck squats

6 Object thrusters

8 Front rack/bear hug lunges

15 min cap

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