[wdfywod date="2020/11/12" location="CrossFit 108" program="Home Workouts"]

A: Warmup

Stretching Sequence
0:20 Standing toe touch + 0:20 sumo squat
0:20 Updog + 0:20 down dog
0:20 Left leg lunge + 0:20 right leg lunge
0:20 Updog + 0:30 down dog (0:15 right hand to left foot/0:15 left hand to right foot)

40 Jumping jacks
10 Push-ups
10 Air squats
100m Medicine ball carry
5 Burpees
10 Medicine ball goblet squats

At home, use a bag or backpack filled for weight.

B: Metcon

For time
800m Medicine ball carry (20lbs/14lbs)
100 Burpees
100 Medicine ball goblet squats (20lbs/14lbs)
800m Medicine ball carry (20lbs/14lbs)

*At home, use a bag or backpack filled for weight.

C: Cool Down / Accessory

2 Rounds
20/20 Dynamic calf stretches
0:30/0:30 Spiderman stretch

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