03232020 - CrossFit Westerville

03232020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

2 Inchworms

2 DB/KB/Odd Object Bent over Row (each side)

2 Cossack Squats

4 Inchworms

4 DB/KB/Odd Object Bent over Row (each side)

4 Cossack Squats

6 Inchworms

6 DB/KB/Odd Object Bent over Row (each side)

6 Cossack Squats

Metcon

Cairo (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 3 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Metcon

Cairo (No Equipment Version) (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4’s, 6’s, 8’s…
Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

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