Friday, December 4, 2015

CrossFit WOD You Can Do At Home

I couldn't make it to CrossFit yesterday so I decided to do Tuesday's gym workout at home as well as add one I saw on Pinterest.

The first one was 21-18-15-12-9-6-3 Kettlebell (or dumbbell) swings, butterfly sit-ups and single under jump ropes (advanced version is double-unders - jumping high and getting the jump rope under your feet twice before landing. 

So the first round was 21 dumbbell swings (I used 15 lb), 21 sit ups and 63 jump ropes (21x3). Then 18, 15, and so on. It took me about 14 minutes.

Next, I did 4 rounds of:

8 Weighted Goblet Squats (with one 15 lb weight)
8 Bent Over Rows (30 lbs)
8 Squat/Deadlift (30 lbs)
8 Overhead Press (30 lbs)

Needless to say I am pretty sore today plus on Wednesday night, I did 75 burpees and fifty 85 lb. deadlifts at the box.


Have a good weekend!

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