Warm up:
Run/Row/Skip/Bike 2 minutes
3 Rounds of:
1 Push-up
2 Sit & Reach
3 Squats
1. 10m Bearcrawl
2. 10m Spiderman
(Alternated rounds until you have completed 3 rounds of Bearcrawl & 3 rounds of spiderman).
5 x 5 Broadjumps (start small > Bigger jumps each round)
5 x 5 Burpees (efficiency then build in speed)
Workout:
AMRAP in 20 minutes of:
Broadjump 20m
Burpees (Match no. of Broadjumps. Eg. 10 broadjumps = 10 Burpees)
Bearcrawl 20m
Scale: Reduce distance I.e. 10 m (Aim for more rounds)
Avoiding dynamic loading = complete lunges or step-ups in place of broadjumps and choose a relative number of burpees.
Photo: Times like this get me all sentimental. I love this selfie of Rob & Kimberley. This awesome couple have been a huge part of our life and community since joining Coastal CrossFit in 2012 – celebrating their engagement, wedding, the birth of their kids and so much more. They bring a smile to my face everyday- thankful to have Zoom to keep our community together.
