AMRAP 15 5 handstand push ups/2 wall walks/10 hand-release push-ups 10 pistols/box-elevated pistols/weighted reverse lunges 12 dumbbell hang clean and jerk (6/arm) 3 sets A1. Alternating seated bicep curl to overhead press 10 reps per arm Rest 30 seconds A2. Dumbbell upright rows 10 reps per arm *can perform double if you have 2 dumbbells or weights, otherwise perform as single arm Rest 60 seconds between sets Wall-facing handstand hold 3 sets of 30-60 seconds Rest 1 minute b
AMRAP 6 5 sit ups 10 kettlebell swings or dumbbell snatch 15 air squats Rest 1 minute AMRAP 6 10 plate/object overhead box step-ups @ 24/20” 10 plate/object ground to overhead Rest 1 minute For time 1 mile run Split squat 3 sets of 10-12 reps per leg *Step back into a lunge, your front foot elevated by 2" and your back foot on the ground. Stay in this position and squat up and down without returning your feet **dumbbells/weight in each hand Rest 1 minute between legs Rest 90
AMRAP 20 200m run 15 dumbbell snatch/kettlebell swings or jump-overs 10 dumbbell goblet squats *for the 15 reps try and find something you can hold to either snatch from the floor or swing like a kettlebell. If you don’t have access to anything appropriate perform jump-overs over any object 3 sets Split squats 20 reps per leg @ 2" deficit No rest between legs Rest 90 seconds between sets *Step back into a lunge, your front foot elevated by 2" and your back foot on the ground.
5 rounds 1 minute for max reps at each station, no rest between stations Burpees Air squats Sit ups Box jumps 25’ shuttle runs Rest 1 minute between rounds 6 sets 30 second handstand hold 30 second side plank - right side 30 second side plank - left side 30 seconds rest
For time 800m run 50 hand-release push ups 800m run 80 walking lunges 800m run 100 jumping air squats 3 sets Strict press 20 reps @ AHAP with whatever you can use: barbell, dumbbell, bag, odd object Rest 1 minute between sets Reverse snow angels 3 sets of 15 reps Rest 1 minute between sets 3 way raise 3 sets of 10 reps per movement *Find two moderate-to-light items to hold in each hand and perform with control. Do not rush through your reps
For time 100 thrusters *start each minute with 5 burpees Perform the thrusters with any object you can front squat and press overhead: barbell, dumbbell, kettleball, bag, backpack, brick! Challenge yourself with the object you choose and post a photo to the page! 3 sets Rear foot elevated split squats 15 reps per leg using whatever object you used for the workout Rest 1 minute between sets *elevate one foot behind you on a chair at about knee height. Have your front foot far
No gym? No problem! We got you lads! Boris has cancelled partner WOD at CrossFit Allied, but he hasn't cancelled fitness. If you are able, we recommend you complete Corona-Murph at home - post your time to the page! Corona-Murph For time 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run *if you cannot perform pull ups, do sit ups You may partition the reps or complete them in their entirety before moving on to the next movement e.g. 20 rounds 5 pull ups or sit up