CrossFit Team Offutt Tactical Fitness

REMINDER: Due to the North End of the Field House being closed, we will have no classes Today.  The below workout is to be performed either in the other area of the Field House, or at home.

 

and then we’ll be back.  Until then….

 

Warm Up:

-30 sec high knees

-30 sec butt kicks

-Calf stretch from push up position – 10 ea

-Arm circles – 21 ea direction

-5 tuck jumps

-5 jump squats

 

 

S/S/S:

Find Max Box or Vertical Jump

WOD:

Gym Version:

4 Rounds For Time:

30 Alternating One-Arm DB Snatches(40/20)

100 Double Unders

50M Bear Crawl

 

 

Home Version

4 Rounds For Time:

30 Alternating Jumping Lunges

60 Jump Squats

1 Min Plank

X-Tra Work:

Barbell or Dumbbell Curls 4×8

Homework (Done outside of class time on your own):

Tabata mash:

Calf stretch

Anterior hip stretch