AT HOME WORKOUT

Strength:
3 rounds
100Ft Single arm Over Head Carry (100ft Left/100ft Right)

Use any object that you can keep overhead for all 100 Feet.
Rest 2 mins between rounds.

Conditioning: 
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Handstand Push Ups (Fx: Pike Push-Ups)
Pull-ups

If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located. Be safe, be creative, and use common sense.

Welcome to the future!! Tomorrow morning (Sunday 3/22) we will be hosting our first virtual class at CFR7. Yoga with Kristen will be at 10:00AM. We will be using the meeting app Zoom to make this happen. To join the class you will need to download the Zoom app to your phone or computer and then follow this link: https://zoom.us/j/323840182?pwd=UDQvZThqTjVxRzM4b3ZGYTJkQ01KUT09.

This is our first attempt at getting virtual classes going during the shutdown so PLEASE be patient. We apologize in advance for the technical difficulties that we are bound to encounter.

AT HOME WORKOUT

Skill:
EMOM 10
1: 10 Burpees
2: 25ft Handstand Walk (Fx: 25ft Bear Crawl)

Conditioing:
4 Rounds
400m Run
40 Sit Ups
400m Row or 50ft. of broad jumps

If you do not have a 400m run route, run for 1:00 and then turn around and run back to where you started.

AT HOME WORKOUT

Strength:
5 Sets
10 Good mornings (weighted if possible)
10 Inch Worms
10 Single Leg RDL (Hold Weight If Possible)

Conditioning:
E2MOM 12
1.) 50 Line Hops or 75 Double Unders
2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters

If no DB sub any weight object hang squat clean thrusters

AT HOME WORKOUT:

Strength:
5 Rounds
0:30 – 1:00 Handstand Hold (Fx: Pike Hold)
20 Kettlebell Pull Throughs
20 Cossack Squats (weighted if possible)

If you do not have a kettlebell, any weighted object can be used.

Conditioning:
For Time
800m Run
20 Hollow Rocks
40 Hand Release Push Ups
20 Hollow Rocks
800m Run

If you do not have an 800m run route run 2:00 out, 2:00 back.

CFR7 IS CLOSED UNTIL FURTHER NOTICE

AT HOME WORKOUT:

4 Rounds
:30 Glute Bridge Hold
:30 Wall Sit
:30 Reverse Plank
:30 Plank

Rest as needed to complete. Scale duration of holds as needed to complete with quality.


AMRAP 12
12 V – Ups or Tuck Ups
12 Burpees