CrossFit Rx – CrossFit

Announcement

Join as 6pm daily for a coach led @ home Zoom workout!

Click the link below to hop in on the fun:

https://zoom.us/j/674754210

Metcon (No Measure)

At – Home Workout 200325

https://youtu.be/6QpdeWCpn7s

Burpees and Core

10-9-8-7-6-5-4-3-2-1: Burpee to 6″ reach

Tuck Jump

directly into:  1-2-3-4-5-6-7-8-9-10:

Burpee to 6″ reach

V-Ups

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Locomotion and Flow

4 sets of 25 feet of: – Ostrich walk – Horse walk – Duck walk – Reverse Duck walk – Lizard Crawl – Crab Walk – Bunny hops – Bear crawl (high butt, straight legs) – Reverse Bear crawl – Monkey walks – Panda Rolls

https://youtu.be/6pB3o_ghK4g

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Cool down thoughts-

Eat your vegetables – aim to eat something leafy/green for dinner every day for the rest of the week. Frozen options are quick and easy. Add sauce or seasonings!

CrossFit Rx – CrossFit

Metcon (Time)

At-Home Workout 200324

Warm Up- https://youtu.be/GIWAozaOPE0

For Time:  50-40-30-20-10:  Plank Position Knee Tucks

 *Perform 50 Double Unders after each set of knee tucks

Time Cap: 15 minutes
*75 single unders between each round

Metcon (No Measure)

Finisher

2 sets:

B1. 10 90/90 switches

B2. 10 Cossack squats

CrossFit Rx – CrossFit

Metcon (AMRAP – Reps)

“At Home Workout 200323”

AMRAP 6:

2 Backpack Reverse Lunges, 20 Lateral Hops Over Backpack

4 Backpack Reverse Lunges, 20 Lateral Hops Over Backpack

6 Backpack Reverse Lunges, 20 Lateral Hops Over Backpack

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Backpack thrusters, 20 Lateral Hops Over Backpack

4 Backpack thrusters, 20 Lateral Hops Over Backpack

6 Backpack thrusters, 20 Lateral Hops Over Backpack

Continue to add (2) Backpack thrusters per round
*if you have Dumbbell/other odd object at home sub for back pack thrusters.

CrossFit Rx – CrossFit

Warm up-
3 Rounds:
30-60 second run
5 hand release burpees
10 walking lunges steps
10 air squats

Workout –
For time (25 min time cap) –
800m run
50 hand release burpees
800m run
80 walking lunges steps
800m run
100 jumping air squats

CrossFit Rx – CrossFit

4 rounds:
3 minute AMRAP
11 sit ups
14 mountain climbers
28 double unders
Rest 1 minute

*scale double unders to 45 single unders or jumping squats if you don’t have a rope

ALSO: try to get active in other parts of your day! Go on a 10 minute walk after every meal or aim to get 10,000 steps in a day.