Wednesday July 22nd

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: Sumo Squat / RBM

Minute 2: 30 sec Spiderman stretch each side

Minute 3: 15 Barbell or Banded Good Mornings

Metcon

Metcon (5 Rounds for time)

6 Rounds (each for time) of:

5 – 3 For 1 Burpees*

25 – Air Squats

10 – Bent Over Row 95/65

10 – Front Rack Lunge

100 Meter Run

Rest 1 Minute Between Rounds
*For each rep of a ‘3 for 1′ burpee you drop into a push up position, do 3 strict push ups, then jump up and clap above your head.

Check out the blog for our demo video and suggestions for how you can do this workout totally equipment free …

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-722

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