07.04.2021 - CrossFit TB

07.04.2021

Home WOD

Warm-up:
3 Rounds:
30 Plate Hops
10 Dynamic Squat Stretch
10 Downward Dog to Upward Dog Transitions

Bodyweight Version:
For Time:
200 Air Squats
50 Burpees
This is a sprint chipper style workout. One time through, working on pacing and smart sets!
Air squats: aim for big sets here. Hit full range of motion and do your best to keep moving.
Burpees: 50 is a big set! Pick a moderate pace and keep moving.

Equipment Version:
For Time:
52/52 Single Dumbbell Thrusters
52 Lateral Burpees Over Dumbbell
This is a sprint chipper style workout. One time through, working on pacing and smart sets!
Single dumbbell thrusters: aim for big sets here. Switch arms when needed as long as you complete 52 per arm. I recommend doing one entire arm and then the other so that you don’t lose count!
Burpees: 52 is a big set! Pick a moderate pace and keep moving.

Accessory:
3 Sets:
10 Dumbbell Single Arm Sotts Press (Each Side)
20 Weighted Glute Bridges
20 Supermans