CrossFit Johnson County @ Full Throttle Fitness Workout of the Day Tuesday, September 21st, 2021
WARMUP
2 Rounds of 20 Seconds of Work and 10 Seconds of Rest
Air Squats
Plank On Hands
AbMat Sit-ups
Air Squats
Hanging Hollow Hold
Hanging Arch Hold
Air Squats
Right Side Plank
Left Side Plank
10 Seconds Rest Between Movements
MOBILITY
Childs pose on box: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
Movement Prep
10 Scapular Pull-ups
15 Seconds Hollow Hold on Bar
15 Second Arch Hold on Bar
15 Second Tight Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
PRACTICE ROUND
1 Round
Each Partner:
5 Pull-ups
5 Push-ups
10 Sit-ups
10 Air Squats
Workout of the Day
“Team Barbara”
Teams of 2
5 rounds for time of the following:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 minutes between each round. Partition the work as needed between partners.
AFTER PARTY
4 Rounds of the following
1 Minute Assault bike. AFAP
1 Minute Rest
1 Minute Kettlebell Snatches*
1 Minute Rest
*Switch arms at 30 seconds but do not put the bell down. If you can’t do the minute unbroken with a single hand switch the bell is too heavy*
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