VIDEO DESCRIPTION:

Play, download and edit the free video Dogtown Crossfit Workout 3/31/20.

Warm Up
3 Rounds
1:00 Jump Rope or Strider
8 Inverted Row or Door Way Row
10 Glute Bridge
10 Air Squat
8 Push up

Strength / Skill

3 Sets:
Goblet Squat x60 seconds for max reps heavy (DB/KB)
Single Arm Glute Bridge DB Press, 30 seconds each arm (DB/KB)
youtube.com/watch?v=HFyb2XDVDd8

3 sets
Wall Sit x60 sec (BW)
Hand Release Push-ups x60 seconds Max Reps (BW)

Superset movement 1 and Movement 2, Rest: 30 seconds between Movements, Rest: 60 seconds between supersets

Workout:
“Bis and Tris”
27-21-15-9-3 reps for time;
Dumbbell Hang Power Clean (each arm)
Bench Dips or Dip Variation

Jumping Squats HIGH + Seated Dip/Dip Variation (BW)
1 or 2x DB Hang Power Clean + Dip variation (DB/KB)

Stretch and RECOVER:
2 rounds:
Quad stretch; 20 sec each leg
YTLW x5 each letter [weighted or unweighted]
Frog Stretch [Adductor] 30 seconds]
youtube.com/watch?v=ksMn8IxaENo

Download, play and edit free videos and free audios from Dogtown Crossfit Workout 3/31/20 using RedcoolMedia.net web apps