CrossFit WOD, March 23, 2020

Monday, 03/23/20

Metcon (AMRAP – Rounds and Reps)
Home WOD:
1). Warm-Up:
10 min for Quality,
25 Jumping Jacks
10 Pass Throughs (broom stick)
5 Push-Ups

2). Conditioning:
EMOM 30:
9 Burpees
15 Situps
40 Double Unders

Scaling & Info:
* Scale burpees down as needed
* Scale dubs w/ 30 sec of attempts or 60 singles
* If no Jump Rope, do 30 seconds of stair jumps or 6 inch hops.
Metcon (AMRAP – Reps)
Limited Equipment
Workout:
1). Warm-Up,
10 min Quality
25 Jumping Jacks
10 Pass Throughs
5 Push-Ups

2). Conditioning:
EMOM 30:
-9 Burpees
-40 Double Unders
-Choose a weighted movement:
8 Clean & Jerks (lightish)
12 DB C&J
or
15 KBs