CrossFit Now – At Home Programming
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