WOD

March 29th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

800 meter run at a comfortable pace

21 Push Ups

42 Air Squats

15 Push Ups

30 Air Squats

9 Push Ups

18 Air Squats

800 meter run at an easy pace

Metcon

Metcon (Time)

5 rounds for time of:

50 Jumping Jackes/Double Unders

35 Walking Lunges

20 Burpees

March 27th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

SPEND 20 MINUTES MOBILIZING!!!!!

Do not skip this. This staying at home is a good way to work on weaknesses now that you have more time.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 20 minute of:

Max weighted Step Ups

Every 2 minutes get off and do 8 Handstand Push Ups

Sub for HSPUs

5 kick ups, 10 Push Ups, 5 Piked HSPUs, 15″ HS Hold

The weighted step up can be anything, vest DB, KB, Jug of water, bucket

And step onto anything like a couch, bench, chair, nightstand, stairs, etc.

March 26th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Max Double Unders

2 Minutes Max Hand Release Push Ups

Rest 1 Minute

90 Seconds Max Double Unders

90 Seconds Max Hand Release Push Ups

Rest 1 Minute

60 Seconds of Max Double Unders

60 Seconds of Max Hand Release Push Ups

Rest 1 minute

30 seconds max Double Unders

30 seconds max Hand Release Push Ups

Metcon

Metcon (Time)

100 Burpees for time:

Every 2 minutes perform 15 Sit Ups

Start with Sit Ups

Do weighted sit ups if you can

March 25th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

1 minute Wall Sit

1 minute High Plank

1 minute Side Plank Left Side

1 minute Low Plank

1 minute Side Plank Right Side

Metcon

Metcon (Time)

5 rounds for time of:

400 meter run

8 Handstand Push Ups

12 Pistols/24 Air Squats

A good sub for the pistol would be elevate your foot that would be planted. So grab a box, stool, something sturdy and high and just do a one legged squat on that.

March 24th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

For time:

50-40-30-20-10 of:

Double Unders/Jumping Jacks

Sit Ups

Metcon

Metcon (Time)

For Time:

5 rounds of

10 Push Ups

10 Air Squats

10 Sit Ups

Then 5 rounds of

5 Tuck Jumps as high as possible

5 Squats

5 Broad Jump as far as possible

March 23rd 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

TABATA!!!

Push Ups

Sit Ups

Air Squats

Flutter Kicks

Tabata is 20 seconds of work followed by 10 seconds of rest.

You will perform 8 sets of each movement alternating each time.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

30 Jumping Lunges (switch legs each jump)

20 Burpees

10 Kick Ups to a Handstand

For the kick ups, can be on the wall or free standing. Just make sure you reach full extension and hold the top for at lest a second before you come down!

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