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3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipmentLimited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
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I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
Tabata (:20s Work/:10s Rest)Air Squats
Jumping Jacks
Sit-Ups
x 3 Rounds
BODYWEIGHT
BODYWEIGHT
12 min EMOM:1: 30s Shoulder Taps in the plank or 45º on Wall
2: 8/side SL Glute Bridges
3: 6-8 Inchworm Push-Up
– Rest 4 minutes
12 min EMOM:1: 30s Wall Sit
2: 8/side Bird Dogs
3: 8-10 Def. Push-Ups
LIMITED
12 min EMOM:1: 30s Shoulder Taps in the plank or 45º on Wall
2: 5/side KB Windmills
3: 8/side SA Bent Over Row
– Rest 4 minutes
12 min EMOM:1: 30s Wall Sit
2: 8 SA KB Snatch/side
3: 10 Def. Push-Ups
HOME GYM
12 min EMOM:1: 30s Shoulder Taps in the plank or 45º on Wall
2: 5/side KB Windmills
3: 8-10 Strict Pull-Ups
– Rest 4 minutes
12 min EMOM:1: 30s Wall Sit
2: 8 SA KB Snatch/side
3: 10 Def. Push-Ups
cool down
COOL DOWN
Twisted Cross (1min/side)Seated Cross Shin (1min/side)
Saddle (1-2min)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
EAT
Egg and Avocado Breakfast Bowl
By: CrossFit
Ingredients:½ c. arugula
½ oz. red onion
2 slices bacon
1 tbsp. scallions
1 tsp. olive oil
3 cherry tomatoes
½ c. baby spinach
¼ avocado
1½ tbsp. sour cream
2 eggs
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