Monday 200330

CrossFit Rx – CrossFit


Join us at 6 PM for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

Metcon (AMRAP – Reps)

For 5 rounds, AMRAP 1 minute at each station:

Burpee to Target 6 inches (kettlebell swing/ hang power clean)

25ft shuttle sprint

Burpees over bar (or object)

Double-Under (jumping air squats)

Burpee Tuck Jump (thruster/ box jump)

*Rest 1 minute between each round

*At home equipment subs listed by movement


3 Rounds for Time:

20 Hollow Body Rocks

20 Single Leg Glute Bridges

Star Plank on Elbow for 20 seconds

20 Arch Body Rocks

*Rest 1 minute between each round


As Many Rounds and Reps as possible in 10 minutes:

3 Strict Handstand Push-Ups (pike push-up with feet on on box, Tripod pushups)

6 Hand Release Push-Ups (dumbbell z-press/strict press/ floor press/ ring dips)


Cool down thoughts:

Whether you are a WFH veteran or still trying to find a balance between working from home and training/family time/home schooling/etc, taking short walk breaks (or lunge breaks or even burpee breaks) every 60-90 minutes can help keep productivity high – and also help you get your steps in.

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