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
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