CrossFit At Home Workout 05/01/20 & 07/03/20

At-Home Workout

If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before attending the online class or doing the workout on your own.

Warmup: 10 Minutes

CF Cleveland AB Routine+ 5 or 10 reps each

Samson Stretch (10 Seconds R&L)
Situp
Squat
Flutter Kick
Plank Jack
Bicycle Crunch (R&L=1) Supermans

Workout

at Home Version 05/01/20

4 Rounds, Strict Work

60 seconds of each
Weighted Glute Bridge w/pause (R)
Weighted Glute Bridge w/pause (L)

8 reps of Weighted RDL or Good Morning
53x1 Tempo=
5 second lower, 3 second pause, pop up

Then 2 minutes of

RD1 - Weighted Situp
RD2 - Hollow Rock & Roll
RD3 - Lying Leg Raise(hip thrust)
RD4 - L.R.C. Crunch

Cool Down

3 Minutes, Max Reps, of any AB/CORE movement,

your choice