Wednesday, May 13th 2020

CrossFit
“Encore”

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

“Body Armor”
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Warm Up
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Down Dog to Push-up

Per Arm
5 Goblet Squats
5 Romanian Deadlifts (Each Side)
5 Single Arm Russian Swings
5 Push Press (Each Side)

“Home Encore”
On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops
12 Alt Single Arm Thrusters
21 Over-and-Back Dumbbell Hops
9 Alt Single Arm Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Alt Single Arm Devils Press

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Alt Single Arm Devils Press
21 Over-and-Back Dumbbell Hops
9 Alt Single Arm Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Alt Single Arm Dumbbell Thrusters

“Body Armor”
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

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