“QUARANTINE DAY TWENTY”
Do you have what it takes to be a CrossFit Pyro “RONIN”? We’ll find out soon enough in our next challenge starting right after the CrossFit fundraiser. Expect something similar to the “BERSERKER” challenge but not as long. Exclusive tshirt and log book to keep track of your workouts. Everyone at home with or limited equipment will be able to join. Everyone that completes the challenge will have their names on the “RONIN” banner. Full details incoming
Warm up
3min AMRAP EZ pace
20 jumping jacks
10 squats
5 push ups
Head to toe dynamic stretch
United by movement
Register for free here. All donations go directly to your affiliate:
https://competitioncorner.net/events/3773
Workout 2
12min AMRAP
Compete div
80 lateral jump over the dumbbell
60 squats
40 dumbbell shoulder to overhead 50/35
Move hard div
80 lateral jump over the line (6inch)
60 squats
40 shoulder taps (plank position)
Just move div
60 lateral jumps over the line (6inch, step over allowed)
40 squats
20 shoulder taps (on knees)
*Single dumbbell
Maintenance/Mobility
Downward dog 1min
Puppy dog 1min
Saddle 2min
Half saddle 1min per side
Forward fold 1min
Accessory work
Conditioning
10 rounds
100m dash
1min rest between efforts
Weightlifting
10 sets
3 snatch balance
Gymnastics
8min AMRAP
4 strict handstand push ups
6 pistols
8 hollow rock
“QUARANTINE DAY NINETEEN”
United by movement
Workout 1
7min AMRAP
Burpees over the line
*2 lines, 6inches apart. You can jump over and come back the same side or jump over and turn around. See video of Matt and Tia
