CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – use an exercise ball as a desk chair
Save your back/shoulders/neck and strengthen your core by using a yoga ball as a desk chair!
CrossFit GBAR3 WODs
Monday, Oct 17
STRENGTH
7 x thruster + push press + push jerk + split jerk
WOD
run 400m, then
10-8-6-4-2
DB thrusters, 50/35
chest to bar pull ups
then, run 200m
Tuesday, Oct 18
STRENGTH
back squat 5 x 5
WOD
AMRAP in 7 minutes
2-4-6-8 …
power cleans, 155/105
handstand push ups
Wednesday, Oct 19
WOD
21-18-15-12-9-6
wall ball shots, 20/14
med ball sit ups
+6 burpees each round
1-2-3-4-5-6
squat snatch, 95/65
AWOD
60 sec hollow rocks, rest 60 sec
40 sec hollow rocks, rest 40 sec
20 sec hollow rocks
Thursday, Oct 20
WOD
21-15-9
DB push press, 45/30
KB SDHP, 55/40
DB bench press
box jumps, 24/20
50 walking lunges BEFORE each set
Friday, Oct 21
WOD
row 1000m
run 200m
15 OH squats, 95/65
row 750m
run 400m
15 OH squats
row 500m
run 600m
15 OH squats
row 250 m
run 800m
15 OH squats