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CrossFit Now – At Home Programming

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WARM UP

Warm-up (No Measure)

3 Rounds

30 Second Front Plank

30 Second Wall Sit

30 Second Arch Hold

After Each Round: 6 Inchworm to Push-ups

DUMBBELL / KETTLEBELL VERSION

“Supple Sunday” DB Version (AMRAP – Rounds and Reps)

“Supple Sunday”

AMRAP 15:

9 Single Dumbbell Strict Presses (Each)

15 Single Dumbbell Weighted Sit-ups

21 Single Dumbbell Bent Over Rows

1 Minute Wall Sit

DB Strict Press – https://youtu.be/XwfpZzRv58c

Weighted Sit Up – https://youtu.be/kZvSaq192cg?t=32

Bent Over Row – https://youtu.be/VKsmxmQzhCU

Wall Sit – https://youtu.be/-cdph8hv0O0

BARBELL VERSION

“Supple Sunday” 2 Barbell Version (AMRAP – Rounds and Reps)

“Supple Sunday”

AMRAP 15:

18 Strict Press (empty bar)

15 Weighted Sit-ups

21 Bent Over Row (empty bar)

1 Minute Wall Sit

Strict Press – https://youtu.be/5yWaNOvgFCM

Plate Weighted Sit Up – https://youtu.be/y-BkLY8jyuw

Bent Over Row – https://youtu.be/VKsmxmQzhCU

Wall Sit – https://youtu.be/-cdph8hv0O0

MED BALL/BUMPER VERSION

“Supple Sunday” 2 Bumper (AMRAP – Rounds and Reps)

“Supple Sunday”

AMRAP 15:

18 Bumper Strict Press

15 Weighted Sit-ups

21 Bent Over Row

1 Minute Wall Sit

Bumper Plate Press – https://youtu.be/ki5igIb0De8

Plate Weighted Sit Up – https://youtu.be/y-BkLY8jyuw

Plate Bent Over Row – https://youtu.be/VKsmxmQzhCU

Wall Sit – https://youtu.be/-cdph8hv0O0