03222020 - CrossFit Westerville


CrossFit Westerville – At Home Workouts


Metcon (No Measure)

3 Sets

5 SumoDogs

30 Second Hollow Hold

5 Shoulder Taps (Pike position)

30 Second Arch Hold


32-Pack (4 Rounds for reps)


Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks

*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)
* We’ll work through all 8 tabata rounds of a movement before moving on to the next movements

* A tabata is :20 Seconds of work :10 of rest

* You’ll spend 4 Minutes at each station

* You will have 4 scores for this workout, one for each movement

* Total workout time is 16 Minutes

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