Saturday Zoom WOD 01/09/21

We are back and will be hosting free adaptive classes online and in person at Neuse River Crossfit in North Carolina.

1pm EST.
Zoom Code: 835 1409 4215
Password: wheelwod

Class structure will be as follows

Warm up

3 min amrap
20 air squats (can be to box, neuro 15 reps, seated dips)
10 Tuck jumps (jump squats, step ups, lunges – seated u-turns)

Rest 1 min

3 min amrap
40 Single Unders or 20 DU or plate hops or Multi Ropes
10 kb swings (Glute bridges or seated slamballs)

Focus

Medball clean complex
Emom x 10
2 mb deadlift
2 mb jump shrug (pulls)
4 med ball cleans
4 med ball front squats

Seated and 1 point uppers
Dumbbell clean complex
Emom x 10
2 Db deadlift
2 DB shrug (pulls)
4 Db swing cleans
4 Db Shoulder to overhead

WOD

Tabata x 5 (8rds each)

Upper/Lower/Sensory/Short Stature

1. T2B/toes to wall
2. Medball cleans/db cleans
3. kB swings
4. DU/SU
5. Medball sit ups/DB sit ups

Neuro

1. Knee raises/Russian twists
2. Medball cleans/Db cleans
3. kB swings
4. plate hops/Single Unders
5. Medball sit ups/sit ups

Seated

1. Russian Twists
2. Db cleans
3. Slamball
4. U-turns
5. Medball sit ups or seated back extensions