Warm Up: 1/2 mile run or run for 5 min slow pace. its a warm up Metcon: 4 Rounds :30 seconds max sit ups :30’s rest :30 seconds max push ups :30s rest :30 seconds max air squats 30s rest :30 seconds max burpees Goal is to maintain the same number of reps per movement….

Warm Up: 3 x 30 jumping jacks / 50 singles if you have a rope 10 kick ups 10 air squats 3 inchworms (slow down/focus on the stretch) Strength: Tabata x 2 russian twists with object bicycle kicks V-Ups Hollow Rocks Metcon: “Home For Dinner” 50-40-30-20-10 Jumping lunges shoulder taps lateral squats sit ups *shoulder…

Strength: Tabata x 2 ( 16 rounds / 8 min ) plank russian twist with object plank hollow rocks Metcon: “Cup of Tea” AMRAP 10 20 sit ups 20 Mtn Climbers (feet all the way up to hands ) 20 jumping lunges (knee should touch floor)

Warm Up: 3 X 20 jumping jacks – 10 step ups (chair/step/bench) – 3 inchworms Mobility: 10 min focus on calves/hamstrings/hips and lower back Metcon: “Murphy’s Law” 3RFT 1/2 mile run (if no measured distance than run for 5 min) then 3 RDS 5 burpees to target (tree branch/door frame/imaginary friend) 10 push ups 15…

Check out the Zoom conference meeting at 8PM. Details on the FB page or email CFThydePark@gmail.com for information. Strength: 4 RDS not for time 25 hollow rocks 10 plank up/downs 10-15 chair/couch dips Metcon: “Duff Beer” AMRAP 3 12 Mtn. Climbers (feet all the way up to hands) 12 Air Squats 12 Duffel bag/back pack…

Check the FB for information on a group Zoom meeting at 6:30Pm to do the wod or watch others do the wod. Mobility: Spend 10 min stretching/foam rolling focus on ankles/calves/hamstrings/hips and back Metcon: “Low Rise Jeans” $$ in 400 m run / 3 min run / 3 min running in place / 3 min…

email CFTHydePark@gmail.com for details, or check out the facebook page. Strength: accumulate 8 minutes of plank Metcon: The CrossFit Tabata 8 rounds of :20’s work and :10’s rest ( 4 min ) Tabata # 1) sit ups Tabata #2) air squats Tabata #3 ) push ups Tabata #4 ) burpees Try to rest no more…

Skill: 10 min Being Upside down Spend 10 minutes on your skill level of being upside. For some that is practicing headstands/ kicking up to the wall / Wall walks / Shoulder taps / handstand walking. Remember to be conscious of your body alignment. Ankles over hips over shoulders over hands. Metcon: 6RFT 10 Kicks…

Strength: Turkish Get Up 3 sets of 2 each arm warm up 3 sets 1 Get creative. If you can hold it you can Get-up-it. basket balls/ soccer balls/ cats/ potted plants / laundry baskets / medical text books / medium sized dogs / Lobster pots filled with water / small children / Lulu-lemon bags…

Strength: Tabata x 2 ( 8 min total) 16 rounds of 20 seconds work followed by 10 seconds rest Sit ups Russian twists Bicycle kicks plank Metcon: “Fresh Paint” AMRAP 12 15 air squats 20 Mountain Climbers 25 Jumping jacks 2 wall climbs ( probably take your shoes off if your in the living room)

Logo_footer   
     © 2016 Crossfit Together 1587 Hyde Park Avenue | Hyde Park, MA

Developed by DDL Advertising