-Stretch- 10 mins of stretching. Band stretch, PVC stretch, and floor stretching.
WOD#1: Full Body Workout. Choose a weight on the barbell and dumbbell you can do unbroken. This is not about speed, but about form. Rest when you need to, but make sure to get all reps in before moving on to next movement. Switching between barbell and dumbbell tricks your muscles causing muscle growth, especially when you use different weights. If you continue to use the same weight, doing the same workouts at a consistent pace, your body will adapt to it, stalling any sort of development. Fluctuate weight between each movement to make it challenging. For beginners, start by doing 3 rounds which is a total of 300 reps at the end of it all. For advanced, go to 5 rounds.
*Equipment used: barbell, dumbell
**If you do not have access to barbell, you can do these movements with dumbbells or kettlebells.
-3-5 Rounds/ 25 reps each
Cool Down: LEGS and CORE. Your legs will feel like jello LOL...But in a good way. Burn 21,15,9 calories using a cardio machine or if you have a smart watch, track how many calories burned running. Standard crossfit workout, doing 21 reps first of each movement and then move on to 15, then 9. This workout is about speed. Work hard, work fast;)
-21-15-9 (FOR TIME)