Cardio Burnout!!

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Metcon (Time)

4 rounds for time

– 200 run

– 50 DU / 100 SU

– 100 Farmers Carry (you pick the weight)

– 20 burpees

– 15 box jumps

AB Thursday!!

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Warm Up

2 rounds

– 400 run

– 100 farmers carry

– 15 push-up

– 15 air squat

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

– 20 crunches

– 30 sec Plank

– 20 v-ups

– 30 sec oblique plank (15 sec each side)

– 20 russian twist (each touch=1rep)

– 30 sec rest

At home workout

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Warm Up

Tobata (20 sec work, 10 sec rest X 8 sets)

Plank

Metcon (Time)

5 rounds for time

– 200 run or jog in place for 90 second

– 20 sit up

– 20 DU or 40 SU

– 20 mountain climbers (L&R = 1 rep)

– 30 sec wall sit

At Home Workout

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Warm Up

3 Rounds (no Measure)

– 60 seconds of jogging in place

– 30 sec plank

– 30 sec speed skaters

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

– 10 each arm DB bicep curls (you pick the weight)

– 10 each arm DB tricep press (you pick the weight)

– 10 arnold press (you pick the weight)

– 10 upright row (you pick the weight)

– 10 burpee

TGIF!!

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Warm Up

3 rounds

– 15 sit-up

– 15 air squat

– 15 push-up

Metcon (Time)

10 – 1 Box Jump or star jump

1 – 10 DB snatch (not alternating, left and right = 1)

400 run

10 – 1 burpee

1 – 10 DB clean and jerk

400 run

ABBBBBBBB DAY!!!!!

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Warm Up

800 run

Metcon (Time)

5 rounds for time

– 20 second handstand hold (scaled is against the wall, RX is free stand)

– 20 second plank

– 20 sec side plank (20 sec each side)

Leg Day

CrossFit Skiatook – At Home Workout

View Public Whiteboard

Stretching and Mobility

Warm-up

3 rounds

– 200 run

– 15 push up

– 15 sit-up

– 15 speed skaters

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

– 15 DB walking lunges (30 total steps)

– 10 weighted squat (you pick the weight)

– 10 box jump or star jumps

– 15 second weighted wall sit

– 400 run

FREE 2 WEEK TRIAL