Industrial Athletics – CrossFit
Welcome to home workouts!!!!!
This is going to be a long grueling one. We are adding the DB swing today. Very similar to a KB swing, but something a little different.
If you want to do the weighted version, but don’t have DBs, get creative. Use a backpack filled with some weight, milk jugs filled with water, rocks, etc.
Warm-up (No Measure)
Head To Toe
3 Down Dog to Instep
AMRAP 4 Min:
8 Single Leg Floor Touches (right leg)
8 Left Leg Floor Touches (left leg)
8 ct Inverted Hold/Plank Hold
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
20 DB Thrusters (double DB)
20 DB Swings (single DB)
20 High Jumps
20 Dumbbell Snatches (single DB)
Metcon (AMRAP – Rounds and Reps)
Body Weight Version:
20 Squat and Press Arms
20 Up Downs (burpee without a pushup or jump)
20 Ground Touch and High Jump