COVID-19 Home workout


COVID-19 Home workout

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm


15 dumbbell rows, right arm

50-ft. handstand walk

♀ 35-lb. DB ♂ 50-lb. DB
For the dumbbells, you could use a kb, barbell landline row, banded row (stand on it), or any odd object that’s heavy enough to be meaningful. Adjust reps accordingly if the weight is overly light or heavy.

For the handstand walk, wall walks, should taps, handstand wall runs or have a buddy use you as a wheelbarrow (this works great actually). The effort should take around a minute or max two minutes, so let that help guide you.


Warm-up (No Measure)

9 minute EMOM

Minute 1: 45 seconds jumping jacks

Minute 2: 10 inchworm in place

Minute 3: 30 second handstand hold