AT HOME FITNESS – Live coached WODs on Zoom. Check our Class Schedule for times. WODs today at 8am w/ Sebastian and 530pm with Taylor. Click the link to join—-> https://zoom.us/j/491227192
The Support Your Local Box Fundraiser is a three-week, three-workout challenge that benefits CrossFit affiliates affected by COVID-19 in recent weeks. The workouts are designed to be performed at home with limited equipment. Payment is not required to participate. Sign up here to participate. https://games.crossfit.com/register
Warm-up
In 90 seconds
Run 200m (30s out and 30s in)
AMRAP Burpees
Rest :30
In 90 seconds
Run 200m
AMRAP V-Ups
Rest :30
In 90 seconds
Run 200m
AMRAP Air Squats
*Sub 1 minute of the following for the run – High knees, Butt Kickers, Burps or Jumping Jacks
Mobility
Banded Stretching focusing on hips & hamstrings
-no band – use a towel or a jump rope
Strength
EMOM10
Box Squat
3 Reps
*Use what you have. Heavy hug squat or goblet squat are good options.
**If you only have lighter weight work on a 3 Mississippi controlled negative. No Box, active pause in the bottom for a 2 count before exploding up.
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments and/or register to support.
Rest 5 Minutes
WOD # 2 – Run, Burpee, Puke, Repeat
Rounds
400m run
20 Burpees
Level 2- 15 Burpees
Level 1- ½ distance/reps, 10 Burpees
Row Sub = 500m
Bike Sub = 20|15 Cals Schwinn Sub = 35|22 Cals
Double Under|Plate Hops Sub = 100
Extra Work
12 L-Pull Up
1 Strict HSPU
11 L-Pull ups
2 Strict HSPU
10 L-Pull Ups
3 Strict HSPU
…
1 L-Pull Up
12 Strict HSPUs
L-pull ups can be scaled to knee tuck pull up’s, bent over or inverted rows. HSPU can be scaled to Strict Press, Inverted box HSPU or regular Push up x 2