3.23.20 Workout of the Day

Dr. Price and daughter Ella

Box Brief

Today, Monday from 8-9 AM we are going LIVE on our Members Only Facebook Page for our Equipment Workout. Please click link below (or copy & paste it) for more details. This video will be up all day for those that would like to follow along and revisit the workout at a more flexible time.

https://www.facebook.com/foreverfitnessllc/videos/2666592840135292/

CrossFit

 With Equipment“Spice Girl”10-20-30-40-50:
Single Arm Dumbbell Hang Clean & Jerks (50/35)*

*After each set: 50 Air Squat Hops Over Dumbbell

Without Equipment“Spice Girl”5-10-15-20-25: 
Walkouts: A walkout is an inchworm to the top of the pushup position then back to standing. No push-up is not needed, but can be incorporated if you would like.

*After each set: 50 Air Squat Jumps over an “Odd-Object” 
(3-6″ in height, purely to give a target to jump over).

Metcon / Cardio

SWU- 800 m at conversation pace

WOD: for time Chipper: 1 mile run 21 squats 21 burpees 15 squats 15 burpees 9 squats 9 burpees 1 mile run

Midline 6 min: 2 RDS x 3 plank series ( left + right + prone) (:45/:15)