Mon_230320_athome#6

Crossfit Real Life – CrossFit

Warm-up (No Measure)

3 Rounds

25 Jumping Jacks

25 Mountain Climbers

10 Push Ups

10 Squat Jumps

Stretching and mobility

– quad stretch

– hamstrings

– Leg Swings

– arm circles and Swings

Etc..

Metcon (4 Rounds for reps)

TABATA – 4 movements (8 rounds of 20 secs on and 10 secs off per movement)

R1: Weighted Thrusters

R2: Weighted Overhead Squat

R3: Weighted Situps

R4: Burpees
– Finish all 8 rounds of 1 exercise before moving to the next one

– Keep a 10 second gap between each movement as transition time

– try to keep each round evenly paced – don’t get too slow and drop your speed after a few rounds. Try to keep an even pace. Start at a moderate pace and try to maintain it.

– count reps of each movement individually (all Burpees together, all sit ups together etc.

– water bottle Thrusters – these can also be done with Any weight /Weighted backpack

https://youtu.be/Im5-lRFcEiY

Or

https://youtu.be/cktpLb_yKj0

Or

https://youtu.be/62HbnOpBrI8

Metcon (No Measure)

Cash Out – Sally Squat challenge

https://youtu.be/lNteqLI-9-0

Follow instructions on the video

Try this with Willing family members

Tag 5 friends on instagram

Post a video doing it


Wod timer

By | 2020-03-23T02:02:23+00:00 March 22nd, 2020|Fitness|0 Comments

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