3.19.2020
CrossFit Clout – CrossFit
Metcon (Time)
WOD home gym with equipment
50-40-30-20-10
KB swings or single arm DB swings
10-20-30-40-50
sit ups
then:
100 DU or 200 singles.
Metcon (Time)
WOD Home with no equipment
50-40-30-20-10 swings with odd object, could be full empty jug of water, a heavy pair of boots, a jug of laundry detergent!!!
10-20-30-40-50
sit ups
then:
100 jumping jacks! Hey gotta do what ya gotta do!! lol
Strict Press (Tabata!!)
download the app, there are bunches!
Set your app to
4 minutes work total (8 rounds)
20 seconds doing the movement
10 seconds rest
Try to go all out every 20 seconds! Your score is your LOWEST rep number so no slacking allowed!!! 🙂
If you don’t have dumbbells, just find something to use around the house! Get creative!!!
