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AT-HOME CROSSFIT 3/20

South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/qjAJBZr91VE

GP Warmup

–10 frankie+ mule kick

–10 lateral lunge (each)

–3 inchworm+ pushup+downdog

— 10 squat jumps

Pre-WOD Warmup

10 each:

–butt kickers

–high knees

–lateral bounds

then 5 each of WOD movements:

–box jump

–pistol or modifier

–bear pushup

–burpee

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

Partner Version

Alt. Movements

12 “Box” Jumps

12 Pistols

12 Bear Push-Ups

*100′ Shuttle Sprint between movements (50′ out-and-back w/ burpee at turn), partners tag out for movements

** Jump to object ~24/20″ or higher. This can be a truck tailgate, ledge, step, or plyo box if you have one. If object is ~30/24″ or higher, reduce reps to 8.

You can also pick an object that is ~20/16″ to jump over (e.g. bucket, bench, etc)

——————-

Individual Version

20 Box Jumps

16 Pistols

12 Bear HSPU

*100′ shuttle sprint between movements (50′ out and back w/ burpee at the turn)

** Jump to object ~24/20″ or higher. This can be a truck tailgate, ledge, step, or plyo box if you have one. If object is ~30/24″ or higher, reduce reps to 8.

You can also pick an object that is ~20/16″ to jump over (e.g. bucket, bench, etc)

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