We are joined by Coach Michael Brazell (Facebook & Instagram). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
4x Rounds 10x Single Arm DB Thrusters 10x Burpee over DB
05-05
STRENGTH FIRST 3×15 Plate Ground to Overhead #AHAP 3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35# 3×10 2xDB Shoulder Press 3×10 2xDB Lateral Raises 3×10 1xDB French Curls 3×10 2xDB Shrugs (Go Heavy)
WOD 8x Rounds 5x Front Squat 10x Push-Press 2xDB = Medium Weight *Use same # for both lifts
05-06
‘HEIDI’
23:00 AMRAP 23x Air Squats 23x Push-ups 23x KBS 25#/15# 23x Jumping Lunges 23x Sit-ups 23x Box Jumps 24″/20″
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia. The rep scheme signifies the number of years she served in the force.
05-07
5:00 AMRAP each set (3:00 rest between sets) Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups Set 2: 5x push-ups, 7x goblet squats Set 3: 5x ring-rows, :30 plank
05-08/09
Active Recovery ~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim