1:00 Plank
20x Sit-ups
20x Air Squats
20x Toe-Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
For Time
50x Plank Shoulder Taps
50x Sit-ups
50x Air Squats
50x Hollow Rocks (https://youtu.be/p7j02V1fIzU)
50ft Bear Crawl
50x Jumping Jacks
50x Push-ups
50x Glute Bridges (https://youtu.be/0DJ8dqzVIM4)
50x Skater Jumps (https://youtu.be/JQUqVHxbYEw)
50x Burpees
‘Protect Ya Neck’ Anti-Tech Neck Workout
3x Rounds
10x Nod Chin To Chest
10x Rotations Left
10x Rotations Right
10x Left Ear to Shoulder
10x Right Ear to Shoulder
*You will probably be sore tomorrow from this… stop staring down at your phone all day!
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
“Deck of Cards”
Spades – Air Squats
Clubs – Push-ups
Hearts – Sit-Ups
Diamonds – Burpees
**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it…
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
2x Rounds
10x Air Squats
6x Lunges
4x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
5x Rounds
100x Jump Rope or 200m Run
25x Sit-ups
25x Leg Raises
25x 4ct Sit-ups *(2 full sit-ups = 1 Rep)
25x 4ct Flutter Kick
FINISHER
2:00 Max Push-ups
A benchmark WOD is generally considered a workout standard across CrossFit allowing you to compare your progress against others. Girl WODs, such as Fran or Amanda, are examples of benchmark WODs.
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