CFD workout for 04/15/20

Whiteboard Brief:

A) Warm Up:

3 Rounds
6 Grasshoppers each leg
10 Twisted crosses
Bear Crawl :10
20 Broomstick or light weight strict press

B) Squat Werk

Every 3:00 x 4 sets
6-10 Rear Foot Elevated Split Squats (each leg)
10 Tempo Goblet Squats (3131)

C) Stamina (13 mins)

Choose 1 move from the following list and perform the workout below:
*Burpees
*Up Downs
*Air Squats

EMOTM x 4 Mins
3-10 Reps of chosen movement (work should take about 20-25 secs fresh)
rest 1:00
EMOTM x 3 Mins
+1-2 reps from first set
Rest 1:00
EMOTM x 3 mins
+1-2 reps from 2nd set

*The idea here is to start off with an “easier” set to let you get good and warmed up but also pay attention to your breathing. You should have time to take a handful of deep breaths on the first 4 mins after you finish your work. From there the sets just get harder as we add in more reps.

D) Conditioning:

6 Rounds for time:
3 Deck squats
6 Box/ chair dips
9 Crab toe touches (total)
:12 Hollow hold