03242020 - CrossFit Westerville

03242020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Russian Baby Makers

Minute 3: 20 Step Back Lunges

Minute 4: :30 Divebombers

Metcon

Gravity (Time)

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees
5 rounds for time for this longer conditioning piece

Choose a double under number or variation that you can complete in no more then 2 sets each round

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Reverse Burpees –https://youtu.be/WCEuVr-n_OY

Metcon

Gravity (No Equipment Version) (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees
5 rounds for time for this longer conditioning piece

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Dot Hops –https://youtu.be/mvTkmqg3oWQ

Revere Burpees – https://youtu.be/WCEuVr-n_OY

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