• goapnation

Saturday 7.4.20 (At Home Workout)




Happy 4th of July!!!


Mobility:

Tatabata’s

4 rounds

20s on

10 s off

Go through all rounds for 1 exercise before you move on to the next


Side Plank Right

Side plank left

Knee tuck to toe touch

Mtn Climbers



WOD: 30m AMRAP

CrossFit Version:

Run/Row 200m

10 Situps

Run/Row 400m

20 Situps

Run/Row 600m

30 Situps

Run/Row 800m

40 Situps

Run/Row 1000m

50 Situps

….

Fundamentals Version:

Run/Row 200m

10 Situps

Run/Row 400m

10 Situps

Run/Row 600m

10 Situps

Run/Row 800m

10 Situps

Run/Row 1000m

10 Situps

….


Modifications

  1. Run - Walk - Row - Bike

  2. Situps - Alt BW V-Ups

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