Today we did a little bit of everything. I tried to incorporate a couple of my daughters crossfit moves into this beatdown.

Disclaimer -> Warmup -> quick jog around pickle

Now its time to get to business..

Started with a hinging circuit with Deadlift and swings – 50 sec work/20 rest x2

1. Deadlift
2. Single leg left  ( could be 80/20 deadlifts were less weight on the back foot, elevate back leg or but pack foot against wall)
3. Single leg right
4. Swings

Ended with a minute of froggers

Next we paired up for stations. Timer was the runner who ran the pickle. Rotate when runner returns.  With a odd number, we rotated 1 person out at at time so you would be at each station x2 in a row.

Stations

1.  Farmer carry  – I brought my 30lb kettlebell, 20lb and 18lb dumbbells
2. Big Girl sit up with 10lb medicine ball pass . Lay on mat with feet touching. Pass the ball to each other while doing the sit up
3. 15lb Slam ball over the half wall.     Squat, pick up ball, throw it over wall. Let it hit the ground . Partner repeats

Another jog around the pickle

5 minutes of Plank Abs ( 30 secs each – no rest)

1. Elbow Plank
2. Left elbow
3. Brooke Burkes
4. Right Elbow
5. Straight Arm Plank
6. Mountain Climbers
7. Plank to Down Dog ( Hand to opposite foot)
8. Shoulder Taps
9. Pax Choice
10. Plank Jacks

Going down the Burpee Ladder :  Chest to ground burpee with a 2 pulse squat to jump squat .  Repeat this 5 times.  Rest .. then 4x rest .. etc

We had 5 minutes to spare before a stretch.. So let’s do Jack Webbs.  1 Pushup to 4 Hallelujahs . Increase reps each round 2/8, 3/12 , 4/16, 5/20.  This normally goes to 10 but topped at 5 since I wanted to make sure we got a good stretch in.

Ended with 5 minutes of stretching, name-0-rama and talking about the Memorial Day Modified Murph.  Thanks for joining me!