Workout of the Day

EMOM x 10 MINUTES
MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Movements:

Kettlebell Swing | Toes-to-Bar | Triple Unders

Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Scorecard for full details and workout variations: https://games-assets.crossfit.com/dofigj0349.pdf

Movements:

Dumbbell Thruster | Jump Rope (Double Unders) | Toes-to-Bar

At Home

Full Length Video: https://vimeo.com/463330199/7b1c4044f1

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Glute Bridges
5/5 Single DB Deadlift
10 Sit-Ups

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Sit-up

5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows

(Score is Weight)

Movements:

Row

TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

Movements:

Run | Sit-up

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/463690884/1a0cf1a91e