Thursday, April 16th

Warm-up
2x:30 on/ :10 transition
Penguin jumps
Lateral Lunges (alternating)
Shoulder Taps
Strength
Butts and Guts:
3xs through Superset:
15 Back Squats w/barbell or DB’s on shoulders
8 Split Squats (each leg) w/ DB or Barbell
front rack or back rack
Rest 1 min between each superset
3xs through Superset:
30 Heel Taps
:30 Side Plank each side
Rest 1 min between each superset
WOD-6 RFT
3 Turkish Get Ups (right)
6 Lateral Over DB/KB Burpees
3 Turkish Get ups (left)
6 Lateral Over DB/KB Burpees
Suggestion: if doing it on your own to watch a CrossFit video on YouTube for the Turkish get ups. These are for quality not to be rushed, pick up speed for burpees but focus on Turkish get up being executed well.

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