03252020 - CrossFit Westerville

03252020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

2-3 Sets:

15 Knuckle Drags

15 Glute Bridges

15 Air Squats
Knuckle Drags –https://youtu.be/fCbgYvE8NYs

Metcon

Three – Peat (3 Rounds for reps)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.
Coupling running with a few of our dumbbell weightlifting movements

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score will be 3 separate times

Metcon

Three – Peat (No Equipment Version) (3 Rounds for reps)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

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