23
Mar
Clovid HomeWod 2.0
CrossFit GonzStrong – CrossFit
Warm-up
,: Metcon (No Measure)
4×20 tricep kick backs (10 ea. arm) (also do them on a chair)
4×20 db rows (10 ea arm)
4×20 strict db press (10ea arm)
,4×20 tricep kick backs (10 ea. arm) (also do them on a chair)
4×20 db rows (10 ea arm)
4×20 strict db press (10ea arm)
,
Metcon
Clovid 2.0 Homewod (Time)
400m run
75 squats
25 push ups
50 squats
400m run
50 push ups
30 squats
35 push ups
400m run
*To be done with weighted vest (20/14)
If you don’t have a vest you can do the WOD with out weight or you can add in your own weight. Remember that it is alot of reps so lighter weight is better
800m: Metcon (Time)
800 m odd object carry (45/25)
*Can your a bag, dumbbell, kettle bell, & ect.
Whatever you use can’t hang on your body. You can hold your object aboce your head or infront of your belly.