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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
200m Run3 Rounds:
10 Cat/Cows
7 Plank Toe Taps
4 Side Plank Reaches
10 Jumping Lunges
BODYWEIGHT
BODYWEIGHT
A) Rear Foot Elevated Split Squats 4×10-12/side
B) For Time:40-30-20-10
Jump Squats
20-15-10-5
Inchworms to Hollow
LIMITED
A) Double DB Squat 5 x 5 Tempo @ 55×1
B) For Time:40-30-20-10
WallBall / Single DB Thruster
Ball Slams / KB Swing
HOME GYM
A) Front Squats OT2M5×3 @ 32×1
*same weight across all sets B) 10 min EMOM:
Odd: 15-20 Thrusters 45/35
Even: 6-10 Pull-Ups or CTB
cool down
COOL DOWN
Seated Cross Shin (1min/side)Twisted Cross (1min/side)
1/2 Saddle (1min/side)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOVE
Ellen: Managing T2 Diabetes With CrossFit
By: CrossFit
Ellen Downey knew what to expect when she was diagnosed with diabetes.
“I knew what diabetes could do,” she says. “I’d lived it. I’d seen it in my family. But I just didn’t have the personal strength. I didn’t have the community or the dedication within myself to control my emotional dependency on food.”
Steadily declining health eventually forced Downey to make a change. When a friend introduced her to CrossFit, Downey quickly changed her life for the better. She recalls her hesitancy before stepping into Reebok CrossFit Cardiff.
“I don’t know if CrossFit’s for me. … I don’t know if I’m ready yet,” she remembers saying.
But she was ready. Through CrossFit, Downey recognized that she used food as an emotional crutch. Today, she’s lost about 150 lb. and found a new outlet for her emotions.
“Now, if I’m fed up, I’ll go and throw a barbell around.”
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