HOME WOD
Got Equipment?
Strength
Can you Squat heavy? Put together sets of 5-4-3-2-1 reps.
Conditioning
Run 800 meters
Then 5 Rounds of:
• 10 KB/DB Hang Snatch + Push Press (See video in morning)
• 20 KB/DB Row (Bar = Bent Over Row)
• 30 Double Unders (No rope = Choose Jumping Lunges or Russian Swings)
Then Run 800 meters
Members can check the Amplify Community Facebook Group for video details posted in the morning.
Core Work
3 Rounds Of:
45 seconds On / 15 seconds Off:
• Push-up Plank Shoulder Taps
• Leg Lift + Heels to Heaven
• Candlestick Roll to Squat or Pistol
No Equipment?
CrossFit Bodyweight Workout Resource
