• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, March 24, 2020

24 Mar, 2020

AHW 3.24.20

Metcon
"LADDER DRILLS"

Go down the ladder performing each movement twice before moving to next:

High Knees
Double Step
Bunny Hops
Side to Side Bunny Hops
Hop Scotch
Side to Side Skaters
Bear Crawls

If you do not have an agility ladder at home then you can either go old school and make the concrete outside with a rock, use the tiles on your floor or use masking tape on the floor. You will need 10 squares all in a line of about 18" x 18".
Metcon
Complete 3 rds of:
30 secs Triceps Dips off box/bench/chair/couch
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
Metcon (Time)
AQAP complete 5 rds of:
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)

If you do not have the space for the run you can either do 1 min of shuttles or 1 min of High Knees.
If you do not have a plate you can perform Alternating DB/KB Snatches or use a single DB/KB/or any weighted object you can hold in 2 hands.
If you do not have a box then use a bench, chair, couch, stool, wall or anything else you can find.
Metcon
5 min Core Finisher
Complete 5 rounds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups

No rest between movements nor between rounds, go immediately from one movement to the next.

Stay in the Loop!

Enter your email address to receive member only notices & offers.