CrossFit Home

Still at home…will our governor EVER let us go back to a gym? Home CrossFit has definitely worked but it’s just not the same as being at the gym. Oh well, someday…

Today is a new day, a new week for CrossFit. What will we do each day? Guess we have to wait and see.

Who will be joining us today? Bob, Lacey, Heather, Nikki, Grace, and me.

General Warm-Up
3:00 row, bike, run or jump rope (bike)

CHAN Warm-Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Toes to Bar Progression
10 Kip swing
5 knees to elbow
5 knees to elbow + kick + fast return
(toes to object – held onto the exercise bike but my toes have no clue there is an object there….they will probably never get close to any object over my head….)

10 squat therapy reps (air squats)

Workout Prep
5 toes to bar
5 burpees
5 air squats

20:00 For time (18:00)
2 rounds
25 toes to bar (15 toes to object)
50 burpees (25 burpees)
75 air squats (50 air squats)

Accessory Work (15:00)
4 rounds NOT for time
10 dumbbell skull crushers (10lb db set)
0:30/0:30 Samson stretch or spiderman stretch (Samson stretch)

Ok, that was a good way to start the day. Now let’s get ready for work and head on out…

Have a good day and a good week!





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