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Friday

CrossFit 190 – WOD

Warm-up

2x

:30 High Knees

15 Sit-ups

:30 Butt Kicks

10 Walking Quad Stretch

8 Side Lunge

15 odd object/kB/Db swings

5 Burpee over object

WOD

Metcon (Time)

7 RFT

15 V-ups

20 Odd Object G2O

25 Jumping Jacks
20 Alternating Db or kB snatches if you have

Thursday

CrossFit 190 – WOD

Warm-up

4 min jog

2x

5 burpee broad jumps

8 Lunge w/twist

15 Air Squats

10 sit-ups

6 Scorpions + 6 Supermans

10 walking quad stretch

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

200m Run w/odd object

10 Walkouts

20 Back Rack Lunges w/object

10 Squat Sprawls

Wednesday

CrossFit 190 – WOD

Warm-up

3x Tommy

10 Side Lunges

5 Burpees

8 Spidermans

15 Jumping Jacks

200m Run

10 Crows

1 min pigeon each side

WOD

Metcon (Time)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd-object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
If you have access to a pull-up bar do actual Cindy (5 pull-ups, 10 push ups, 15 Air Squats)

If you have DB or KB use instead of odd object

Men 35-50# or heavier

Women 20-35# or heavier

Combine times for total time!

Tuesday

CrossFit 190 – WOD

Warm-up

200m Run (1 min)

2x

12 Lunge w/twist

10 Superman’s

5 Inchworms

30 Singles (jump single tap)

15 Air Squats

10 Sit-ups

WOD

Metcon (Time)

“Cash Me Outside”

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run
May sub DU’s for penguins(jump double taps), singles, or line hops

Monday

CrossFit 190 – WOD

Warm-up

4 min run- light pace

2x

3 Rds Tommy

8 Spiderman

5 Burpees

10 Walking quad stretch(aka grab a quad)

10 Toy Soldiers

15 goblet/odd object squats

1 min pigeon each leg

WOD

Metcon (AMRAP – Reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Alternating Single Arm Squat Cleans (DB or Odd Object)

10 Lateral Over-And-Back Odd-Object Hops*

*New standard: Hopping over and back = 1 rep

*do two handed squat clean if odd object requires

Sunday

CrossFit 190 – WOD

Conditioning

Metcon (Time)

Run One Mile

Rest 3 mins

Run .75 Mile

Rest 2 mins

Run Half Mile

Rest 1 min

Run .25 Mile

Rest

Core Conditioning

EMOMx 15

Min 1: 20 sit-ups

Min 2: side plank right :50

Min 3: 20 V-ups

Min 4: side plank left :50

Min 5: 10 candle sticks with odd object

Saturday

CrossFit 190 – WOD

Warm-up

WOD

Metcon (AMRAP – Reps)

“Quarantine Open 20.1”

AMRAP 10

10 Squats

9 Single Arm Snatches (right)

10 Push ups

9 Single Arm Snatches (left)
May use Db up to 50/35#

Or odd object that can be taken ground to overhead with one arm

Friday

CrossFit 190 – WOD

Warm-up

100 Singles (jump taps)

3 x Tommy

2Rds:

10 Toy Soldiers

8 Spiderman

5 Burpees

8 Scorpions

High Knees

Butt Kicks

“Grab a quad” (walking quad stretch)

•Tommy,Spiderman, toy soldiers, scorpions on our YouTube channel!

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Squat Sprawls*

10 Single Leg Deadlifts*(each leg)

20 Hollow Body Press*

1 min Rest

AMRAP 7

12 Squat Sprawls

12 Single Leg DL

(Each Leg)

20 Hollow Body Press

1 min Rest

AMRAP 6

14 Squat Sprawls

14 Single Leg DL

(Each Leg)

20 Hollow Body Press

Sprawls*

https://youtu.be/G3sq1JBTnow

Single Leg DL*

https://youtu.be/oS7rL7ewgh4

Hollow body press*

https://youtu.be/Gi9AZ6hgJzw

(Scale with one leg out one in)
Use odd object, DB, or KB for these movements

Thursday

CrossFit 190 – WOD

Warm-up

4 min jog

2x

10 Lunge w/twist

5 Inch Worms w/push-up

15 Jumping Jacks

8 Side Lunge

High knees down and back 10m

WOD

Metcon (No Measure)

EMOMx 16

Min 1: 200m Run

Min 2: 15-20 Push ups/ 20 Couch or Bench Dips

Min 3: 20 Odd object reverse lunges(hold goblet position)

Min 4: 10 Reverse Burpees

Mobilize

Do this no if ands Or buts!!!!

2 min pigeon each leg

2 min straddle hold

2 min saddle

2 min lizard each leg

2 mins frog

Look these up on you tube. Mobility is a must! Best time is right after a Wod while you’re hot and sweaty.