CrossFit “Home WOD” May 4th, 2020
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit
Metcon (Time)
“14 Days of Quarantine”
1 Turkish Get Up
2 Wall Walks
3 Man Makers
4 Pistols
5 HSPU’s
6 Jump Squats
7 Burpees Over The Backpack
8 Backpack SDHP
9 V-Ups
10 Backpack Bear Hug Squats
11 Backpack Push Jerk
12 Backpack Bear Hug Lunge Steps
13 Dips
14 Candlesticks
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
. . . . . . . . . . .
Man Maker:
1. Start from standing
2. Drop to bottom of burpee
3. Push Up + Shoulder Tap R
4. Push Up + Shoulder Tap L
5 Push Up + Jump back to your feet
6. Squat to Tuck Jump
Metcon (Time)
“Equipment Home WOD”
“14 Days of Quarantine”
1 Turkish Get Up
2 Wall Walks
3 Man Makers #50/#35
4 Pistols
5 HSPU’s
6 Jump Squats
7 Burpees Over The Dumbbells
8 Dumbbell SDHP #50/#35
9 V-Ups
10 Dumbbell Squats #50/#35
11 Dumbbell Push Jerk #50/#35
12 Dumbbell Front Rack Lunge Steps #50/#35
13 Dips
14 Candlesticks
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
. . . . . . . . . . .
Man Maker:
1. Start from standing
2. Drop to bottom of burpee
3. Push Up
4. Gladiator Row R L
5. Jump up to standing
6. Squat Clean Thruster