Home WOD #11

  • mrt 25, 2020
  • CrossFit U1


Warming up A. 

3mins of shuttle runs @RPE 7, nose breathing 

Place 2 cones or water bottles with 5 meter distance 


Warming up B. 2 sets 

20 hollow rocks 

5 Pause burpees* 

10 toe taps on Box 

*5 sec.pause with the feet beside the hands for added hip mobility


WOD AMRAP 20 min

30 Box jumps/30 chair or couch step ups

30 Sit-ups 

30 Odd object shoulder to overhead

30 Odd object Deadlift


Odd Object: 




case of water, 

grocery bags, 

get creative. 

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