Thursday

CrossFit 190 – WOD

Warm-up

2x

10 Jumping Jacks

15 Air Squats

15 Sit-ups

8 Spider-Mans in place

5 inch worms

WOD

Metcon (AMRAP – Rounds and Reps)

Home Workout:

AMRAP 15

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

*can substitute backpack with DBs if you have access to them 20-45# one in each hand

*bent over back pack rows with backpack/bag packed 20-50lbs as you see fit

* bent over row video

https://youtu.be/5bTX5qKWtEA

*Glute bridges

https://youtu.be/5-fS6NdA9-U

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