CrossFit FYR – CrossFit
Home wod
Metcon (No Measure)
3 sets
:30 second right side plank hold holding a weighted object in the free arm straight above shoulder
:30 second left side plank hold doing the same
200 ft heavy object carry
*if you don’t have dumbbells or kettle bell use filled milk or water jugs or any weighted object you can hold. Use your small child!
Metcon (AMRAP – Reps)
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
NO EQUIPMENT VERSION
“Garage Fight”
3 Rounds 1:00 Minute at Each Station
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
FEEL FREE TO GET DUMBBELLS FROM GYM JUST SEND ME A PIC OF WHAT YOU GET
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