Fri_200320_athome#5

Crossfit Real Life – CrossFit

Warm-up (No Measure)

30 seconds running in place

30 Jumping Jacks

20 Sumo squat Jumps (wide stance Jumps)

20 Pike Press

10 Push Ups

20 Mountain Climbers

Stretching and mobility (hips, Lunges, arms, legs, Swings, quads, toe touches)

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

10 Burpee Box Jump Over

10 Pull Ups

20 Odd-Weighted Sumo Deadlifts

10 OH Weighted Lunges (walking/in place)

Every 5 minutes (keep cycling between these 3 movements)

1st 5 mins- Plank Hold

2nd 5 mins – Squat Hold

3rd 5 mins – Hollow Hold

4th 5 mins – Single Leg Glute Bridge Hold

5th 5 mins – OH Weight Hold
– Box Jump Overs = find a stool /pile of books /your Weighted backpack / a box/ small chair/ futon etc.

The height should be a comfortable enough one for you to jump over – lots of options mentioned. (please don’t trip and fall)

– Pull Ups = towel/rope/dupatta – put it through the window /balcony grille or through the concrete staircase grille or something sturdy and do modified Ringrows.

If this isn’t possible do Shoulder to Overhead with your Weighted bag

– Sumo Deadlifts = watch your form – wide stance – hands close on handles – use hips to pick up the weight not with rounded back – chest up! Don’t squat with the weight – keep Knees from bending too much.


Burpee Box Jump Overs


Pull Up modification

By | 2020-03-20T00:34:28+00:00 March 19th, 2020|Fitness|0 Comments

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