CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

No classes or open gym this weekend (2/18-2/19) due to the onsite Level 1 USAW certification.

Have no fear… your AT HOME WOD is here!

6 Rounds of:

1 minute Max Effort Burpees

1 minute rest

*Go all out each working minute. Goal is stay within 5 burpees of your best minute. Record your best minute only and your other minutes in the comment section.

Rest 5 minutes then,

Metcon (Time)

If you can run outside or have access to a treadmill, run 800m (1/2 mile). If you can’t, complete 4 minutes (4 rounds) of 30 seconds high knees, 30 seconds mt. climbers

Then do…

50-40-30-20-10

Lunge Steps (50 ea leg, 40 ea leg, etc.)

Situps

Pushups

Russian Twists (50 ea side, 40 ea side, etc.)

and finish with…

If you can run outside or have access to a treadmill, run 800m (1/2 mile). If you can’t, complete 4 minutes (4 rounds) of 30 seconds high knees, 30 seconds mt. climbers

Pretend like a coach is watching. Work hard with perfect reps! Great opportunity to grab some family or friends to do it with you.

Reminder – There will be NO Open Gym on Sunday.