Turn2CrossFit – CrossFit
HOMEBODY (AMRAP – Rounds and Reps)
AMRAP in 19 minutes
4 Wall Walks
14 Jumping Air Squats
24 Mountain Climbers (Right+Left = 1)
34 Jumping Jacks
Background: This workout was inspired by the medical professionals and essential workers keeping our communities safe and healthy during the COVID-19 pandemic (hence 19 minutes), and also to inspire all the people quarantined and sheltering in place.
Most people working out at home don’t have much equipment but with this workout all you need is drive. This aerobic piece involves zero equipment and targets both the upper and lower body.
BROOMSTICK MILE (Time)
For Time
25 Back Squats
25 Front Squats
25 OH Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerks
400m Run
50 Hang Power Cleans
400m Run
50 Snatches
400m Run
Perform all movements except the run with a PVC pipe (or broom stick).
RX+ = Barbell
RONIN (Time)
For Time
21-15-9-15-21 reps of:
Box Jump Overs (24/20 in)
Alternating Dumbbell Snatches (50/35 lb)
After each round perform:
5 Muscle-Ups