Koa Kid's Martial Arts Registration is August 17, 18 & 20, 2020 9AM-1:30PM & 5PM-6:30PM at Koa Kingdom 109 W Gentile

15th Apr, 2020

WOD 4.15

Warm Up

10 Min AMRAP

1 Min Jumping Jacks

10 Squats

10 Good Mornings

10 Lunges

10 Frankensteins

10 Quad Stretch

10 Down Dog to Alt Runners Lunge

 

WOD 

4 Rounds

400 M Run/Row

Bear Complex

5x

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

Burnout

21-15-9

*Covid CrossFit Wod

Double Unders

Burpees