Lower Body

Apr 17, 2020 | WOD

CrossFit ATR – CrossFit

Lunge Matrix and Metcon Video Breakdown:
https://youtu.be/3UVDQJ0I0bM

We will be hosting Zoom classes starting today @ 12 and 6pm.

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721,
****PASSWORD: 12345****

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Warm-up

2 Rounds:

10 Walking Toe Touches

10 Cossack Squats

10 Wipers

10 Scorpions

Plyometrics

Metcon (Weight)

3 Rounds:

10 Rep Lunge Matrix (Forward, Lateral, Reverse, Curtsy)

*10 Reps each direction (40 reps per leg/per round)

(RX+)This is designed to be a body weight exercise. However, this can be down with an empty barbell or with light dumbbells for increased difficulty.

Metcon (AMRAP – Rounds)

4 Rounds:

30 Seconds Jumping Squats

(Rest :15)

30 Seconds Flutter Kicks

(Rest :15)

30 Seconds Alternating Cossack Squats

(Rest :15)

30 Seconds Side Plank (Alternate Sides Each Round)

Mobility

2:00 Per Side:

Couch Stretch, Pigeon Stretch, Wishbone Stretch