200330 - Motivation Monday

ONLINE INTERACTIVE CROSSFIT CLASSES
(Click the link below at the time of class to join in the fun!)
TODAY CLASSES WILL END 15 MINUTES EARLY TO ALLOW FOR THE RUN PORTION!

7AM - https://zoom.us/j/890095069

9AM - https://zoom.us/j/428850569?pwd=citXeFpkaUp5b0RNaVNOVFJYNWVQUT09

12PM (noon) - https://zoom.us/j/929097187

5:30PM - https://zoom.us/j/206483980

QOTD - Favorite sauce?

WARM UP - Cardio 2-3 minutes
:30 each movement
Side Plank Leg Lift
Step Up Leg Lift
Plank Bird Dog

MOBILIZE -
Leg CrossOver Stretch
Behind the Back Chest Stretch

COACH PREP - Practice Step Overs Unweighted

WOD -
Every 4 minutes for 16 minutes
(4 rounds of 4 minutes)
40 Weighted Box Step Overs
20 Renegade Rows
SCORE = Total time of rest

BUY OUT -
Run 1 mile segmented into 400m
(alternate between weighted and unweighted)
SCORE = Total time!